Squat (Dark Horse: Day 3) • 5/12/18

Forgot to post this on Saturday.


-Warm up, 10 min (continuous, 4.5 rounds):

  1. Air Squats: 5 x 10

  2. Jump Rope: 5 x 25

  3. Leg Swings: 4 x 10 each leg

  4. D&B Incline Driveway: 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 5

  • 315 x 5

  • 365 x 5

  • 385 x 5

2. Sumo Speed DL (beltless/hook): 6 x 3 @ 245


3. Plank: 6 x 30 sec


** 7 min rest between**


-Volume (80% of 5RM, a/b 2-3 min b/t):

  • 305 x 10 (AMRAP)

  • 305 x 10

  • 305 x 7

  • 305 x 3

**5 min rest between**


-Dynamic (50% of 5RM, 10 min EMOM)

  • 10 x 3 @ 190

*No assistance work today. Pretty burnt out from all the reps plus I was working in yard before this workout.

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