Squat (Dark Horse, day 11) • 5/31/18


-Warm up, 10 min (continuous, 4 rounds):

  1. Air Squats: 4 x 10

  2. Jump Rope: 4 x 25

  3. Leg Swings: 4 x 10 each leg

  4. D & B Incline Driveway Sprints: 4 x 2

-Strength, 30 min (Giant Sets, 90 sec b/t):

1. Squat (beltless, knee wraps):

  • 135 x 10

  • 225 x 5

  • 275 x 3

  • 315 x 3

  • 365 x 3

  • 405 x 3

  • 425 x 1 (belt/knee sleeves)

2. Box Jump (24 inch): 7 x 3

3. Barbell Climbs: 7 x 3

**7 min rest between**


-Volume (80% of 3RM, a/b 2-3 min rest between)

  • 325 x 8

  • 325 x 8

  • 325 x 8

**7 min rest between**


-Dynamic (60% of 3RM, 10 min EMOM): 10 x 3 @ 245


**10 min rest between**


-Assistance:

• Superset 1:

  1. Landmine Barbell Twists: 3 x 20

  2. Jump Rope: 3 x 25

• Superset 2:

  1. Horizontal Back Ext: 3 x 10

  2. Hanging Leg Raises: 3 x 10

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