Day 67: Heavy Squat

Heavy squat day. Maybe you have it memorized, but if not, go back to other squat days and find your “heavy.”

7 reps (vs. 5) means less rest in the 2:00 rounds. Plan for it.

Time Domain

  • 3 Rounds | 7 squats | 2:00 Rounds

    • 00:00 Squat (rest the remainder)

    • 02:00 Squat (rest the remainder)

    • 04:00 Squat (rest the remainder)

  • Example:

    • If 7 squats takes you :35, you’ll get 01:25 of rest

Workout Level Suggestions

  • Level 1, 2, & 3: All levels perform 7 squats per round. This should feel 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 7-rep today. If the first set feels too easy, add more load on set 2, and the same for set 3.

Coaches Plan

will attempt 7 double 32 kilos (144 lbs) per round

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

  • 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.

    • How’d it go? 7 feel like a lot?

    • Was the rest period long enough for 7?

    • How do your legs feel?

    • What was challenging?

    • Did anything hurt?

Christian Griffith6 Comments