Back squat 1-1-1-1-1-1-1 reps
Goal is 85% and above on every set
Rest 3 to 4 minutes between sets.
Post loads to comments.
Scaling:
The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, but still enables you to maintain sound mechanics.
Intermediate option: Same as Rx’d.
Beginner option:
Back squat 3-3-3-3-3-3 reps
To make a lift more challenging, add an active pause at the bottom of the squat instead of increasing the weight. Strength will come from the quality and the time under tension, rather than from a heavier load on a single squat, especially if you load suboptimal positions.