Day 35: Heavy Squats

Increase the weight by as much as you feel you can.

This is a strength cycle, arguably the most crucial cycle of them all. The goal is to tesdt yourself with load, if you can, and if not, and you are choosing to stick with bodyweight or unloaded chair, slow it way down and focus on perfect form.

Time Domain

  • EMOM - Using the 1:30 format work/rest we’ve seen a lot lately, and it seems to be a favorite of the majority…

    • 00:00 Squat

    • Rest the remainder

    • 1:30 Squat

    • Rest the remainder

    • 3:00 Squat

    • Rest the remainder

    • 4:30 Squat

    • Rest a bit, and go about your day

  • Example:

    • If 3-5 squats take you :20, you’ll get 1:10 of rest

Workout Level Suggestions

  • Level 1, 2, & 3: All levels perform 3-5 squats per round, heavier than you have worked to date.

    • Level 1: Air or Chair Squats (go slower, or add reps. Squat for at least :30)

    • Level 2: Increase load from 5-10 lbs

    • Level 3: Increase load from 10-30 lbs

Coaches Plan

Personally, the heaviest I have in handhelds is two, 32kg kettlebells, which is about 140lbs, which I can squat, but I don’t know how well I can hold them in the clean for 3-5 reps. But, I’m going to try… I’ll share in comments where it goes.

Resources - How to

Always remember, the load instrument does not matter - kettlebells, sandbags, dumbbells, slam balls, bag of salt, … Just note it.

Score: Share to website comments and/or Facebook

  • Very important. Note the weight.

  • Share how it felt.

    • It should be hard, but not outrageous.

    • Was the rest period long enough with that much load?

    • How do your legs feel?

    • What was challenging?

    • Did anything hurt?

Christian GriffithComment