For load: 10-10-7-7-4-4-1-1 / Back squat
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Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.
– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.
Intermediate option: Same as Rx'd.
Beginner option: Back squat 10-7-4-1 reps
Coaching cues:
Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.
"Heavy Days"