Back Squat – 1,1,1 – If you’re feeling good, perform 3 singles with 3-4 minutes rest between sets at above 90% of your 1RM. Â If you feel a little off from the 150 wall balls yesterday do option 2 below.
So the next question is, what do I do for Fridayâ€™s squat secession? Â If you donâ€™t want to squat, I would recommend working on a high skill exercise like Snatch, back lever, handstand walksâ€¦ while everyone else is doing their squat work. Â If you want to really improve your squat and choose to add a second squat day for the week then your choices are endless. Â I would suggest doing one of the following.
1) Â Just follow the site and perform the â€œheavyâ€ squat work everyone else in the class is doing. Â *** Note if you are on your week of 1 on Wendler then I would highly recommend using option 2 for this week.
2) Â Take 80% of the weight you used for your final set on Wendler Monday and perform 3 sets of 10. Â This is a great way to add a little progressive overload with some higher rep work into the system as your weights for the sets of 10 will go up each week as you progress through 5,3,1.
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Impressive High Bar Back Squat Video