January 14, 2013 – Performance

Workout of the Day
A.
Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps

Rest between 8-10 minutes between your last back squat and Part “B”, but leave the weights on the bar when you finish, you’ll come back to this.

B.
One Set for Max Reps:
85% Back Squat x Max Reps
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
* Terminate the set if there is any excessive pausing at the top of the movement. Athletes may take a moment to take one full breath and brace for their next rep, but the set should be terminated if more than one breath is taken at the top of the squat.