January 22, 2013

DAVID

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Part A.

Back Squat x 5 reps @ 50% of 1-RM

(Rest 60 seconds)

Back Squat x 3 reps @ 75% of 1-RM

(Rest 60 seconds)

Back Squat x 1 rep @ 85% of 1-RM

(Rest 60 seconds)

Back Squat x 1 rep @ 90-95% of 1-RM

(Rest 2 minutes)

Strict Pull-Ups x Max Reps, If no strict, then kip.

(Rest 2 minutes)

Back Squat x 1 rep @ 101-103% of 1-RM

(Rest 2 minutes)

Strict Pull-Ups x Max Reps

(Rest 2 minutes)

Back Squat x 1 rep @ 103+% of 1-RM

(Rest 2 minutes)

Strict Pull-Ups x Max Reps

(Rest between 8-10 minutes between your last back squat and Part “B”)

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Part B.

One Set for Max Reps:

85% Back Squat x Max Reps

* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

* Terminate the set if there is any excessive pausing at the top of the movement. Athletes may take a moment to take one full breath and brace for their next rep, but the set should be terminated if more than one breath is taken at the top of the squat.