Day 41: Heavy Squats

Heaviest weight you have used to date, please.. Today, you will squat heavier than you have since starting the program. 5 reps. If you cannot go heavier for some reason, double the reps to 10.

Time Domain

• 3 Rounds | 2:00 each

  • 00:00 Squat (rest the remainder)

  • 02:00 Squat (rest the remainder)

  • 04:00 Squat (rest the remainder)

• Example:

  • If 5 squats takes you :20, you’ll get 01:40 of rest

Workout Level Suggestions

• Level 1, 2, & 3: All levels perform 5 squats per round. This should be heavy for you.

  • Level 1: Air or Chair Squats (If doing chair squats, hold weight during each squat)

  • Level 2 & 3: Set new benchmarks for 5-rep today. If the first set feels too easy, add more load on set 2, and the same for set 3.

Coaches Plan

The other day, I went very heavy (144lbs) with 2, 32kg kettlebells, but at only 3 reps for each of the four sets. I will try @ 5 reps.

Resources - How to

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

• Bodyweight Squat or Chair squat

• Front squat variations

  • Goblet squat

  • Barbell front squat

Score: Share to website comments and/or Facebook

• Document everything today - the weight, how it felt, did you stay at the same weight for each set, or increase each set? Please make a note of all of it for the next heavy day.

• Share how it felt.

  • IMPORTANT - Was it easier than last time?

  • Was the rest period long enough?

  • How do your legs feel?

  • What was challenging?

  • Did anything hurt?