Day 87: Not Heavy Squats

Try this - Pick a weight that is enough load to allow you the clounter-balance, but light enough that you can focus more on the clean, smooth movement and getting deeeeep.

5 reps means less rest. 1:00 rounds means even less. Plan load accordingly.

Time Domain

• 5 Rounds | 3 medium to light squats | 1:00 Rounds

  • 00:00 Squat (rest the remainder)

  • 01:00 Squat (rest the remainder)

  • 02:00 Squat (rest the remainder)

  • 03:00 Squat (rest the remainder)

  • 04:00 Squat (rest the remainder)

• Example:

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

Workout Level Suggestions

• Level 1, 2, & 3: All levels perform 5 light-to-medium loaded squats per round.

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

  • Level 2 & 3: Focus on smoothness and depth. Chase ass-to-grass if you’re feelin’ it.

Coaches Plan

24kg goblets for me, going ass to grass.

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

• Share how it felt.

  • What weight?

  • How about that short rest?

  • How is your mobility compared to the beginning of the program?

  • Did anything hurt?