Back Squat 3-3-3-3-3
Rest about 5 minutes, then
work Muscle Up progressions; see the video below for some decent examples. If you have ring muscle ups, its time to work that bar muscle up!
Post weights to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Compare your back squats to 07.18.13.
For back squats, high bar or low bar, it doesn’t matter, lifter's preference, but know the difference and why you are choosing one over the other. There are several ways to approach this, but all of them start with warm up squats, building towards the first work set. One way is the ladder approach, start at about 75% and work your way up to 85% or 90%. Another way is doing sets across at 85%. Yet another good way is to work towards a 3RM, in that way you’d want to hit your target weight at set four then try to push the limit on set five.
Training Videos.
- A run down on what the heck is the difference between the low bar and high bar back squat. You are highly encouraged to do further research on the matter too. It’s all about what you are training to do. Comes complete with authentic Austrian accent so you know its legit.
- Some back squat motivation, Ray Williams breaking the Raw American Record Squat on 23 February 2013.
- Muscle Up Progressions. Some sources out there are great, some are garbage. In addition to this one, listen to what either Carl Paoli or Laurie Galassi have to say on progressions.