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 | Fri, Aug 14Today |  |
| WEIGHTLIFTING 08-14-26 | METCON 08-14-26 | WARM UP 08-14-26 |
WEIGHTLIFTING 08-14-26(Weight) 20 Minutes Back Squat Build to a heavy single or new 1RM. Make even, non-fatiguing jumps in warm up sets. If you're gonig for a new PR, go for your last warm up set around 95%, then go slightly above your old max. DO NOT repeat your old max Optional warm up rep scheme: Bar-10 reps 30% range-10 reps 50%-5 reps 60%-5 reps 70%-3 reps 75%-1 rep 80%-1 rep (start resting between sets) 85%-1 rep 90%-1 rep 93-95-1 rep 101%-1 rep *Optional build from there
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The 4-1-1
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