Day 79: Heavy Squat

Heavy squat day. GO UP IN WEIGHT, TODAY. This should be the heaviest you have squatted during this program.

3 reps means a lot of rest in the 2:00 rounds. Plan for it.

Time Domain

  • 3 Rounds | 3 HEAVY squats | 2:00 Rounds

    • 00:00 Squat (rest the remainder)

    • 02:00 Squat (rest the remainder)

    • 04:00 Squat (rest the remainder)

  • Example:

    • If 3 squats takes you :17, you’ll get 01:43 of rest

Workout Level Suggestions

  • Level 1, 2, & 3: All levels perform 3 squats per round. This should be the heaviest you have squatted during this program.

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

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

Coaches Plan

will have to move to a barbell. Will do 3x155, 3x175, 3x205.

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.

    • What weight?

    • Was the rest period long enough for 3 of the heavies?

    • How do your legs feel?

    • What was challenging?

    • Did anything hurt?

Christian GriffithComment