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ATHLETE

A. Back Squat technique sets 5×5 @60-70 % OR Find your 1RM Back Squat
Do not re-test again, only go for a new 1RM if you have no done so in a few months.

B. “Little Eva”
3 Rounds
Run 800m
30 KBS (53/35)
30 Pull-ups

COMPETITOR

A. Back Squat technique sets 5×5 @60-70 % OR Find your 1RM Back Squat
Do not re-test again, only go for a new 1RM if you have no done so in a few months.
Two quick notes on this squat cycle: #1 warm-up warm-up warm-up warm-up. Too many athletes start moving well two or three sets in. By the time set one rolls around, you better be ready to move. #2 SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.

B. “EVA”
Five rounds:
Run 800m
30 KB swings (70/53)
30 Pull-ups

C. Find max depth deficit strict HSPU
Not max reps, max depth.