Repetition Squat – Week 3. Our final week in this style before changing to a separate repetition strategy.
Note that these sets are now at (6) repetitions a piece, and we are going across for (4) sets. Holds the same weight on all sets.
All percentages below are based off Front Squat numbers. We are going to start with Pause Back Squats, building speed and power out of the bottom of the squat. Following, our 4×6 Front Squat for the week.
With a running clock:
Minutes 1-7 – 1 Pausing Back Squat “On the Minute” @ 70% of 1RM Front Squat
Hold the bottom of the squat for a 3-second count, and stand to extension with speed. Be powerful here.
Minutes 7-10 – Rest
Minute 10 – 6 Front Squats @ 70% of 1RM Front Squat
Minute 13 – 6 Front Squats @ 70% of 1RM Front Squat
Minute 16 – 6 Front Squats @ 70% of 1RM Front Squat
Minute 19 – 6 Front Squats @ 70% of 1RM Front Squat