Power Week: Back Squats


This week we are focusing on Power. Beginning with the three power lifts. Squats, Deadlifts, and Bench Press. And ending the week with Olympic lifts. Our warm-ups will focus on specific drills and mobility for the lift that day, really targeting form. In order to get the most out of this week please keep the following in mind:

  1. Our last Power Week was November 8, 2020. It's been 5 months. We will have a notebook for everyone to keep their numbers in for next time. If you kept track from last time, please share your data with us! It's important to log your workouts, whether through the app or in a journal. We can't know how far we have come if we don't know where we started.

  2. Form is king. We will keep the weights light until we are capable of SAFELY loading our lifts. Even experienced lifters know that practice prevents injury and facilitates safer and more effective lifts.

  3. Even though we aren't going to be throwing down typical "metcon" weekly workouts, this week is critical in building strength, recovery, increasing metabolism, and decreasing risk in future workouts. You may feel the need to add "cardio" to these workouts by doing more before or after class, but please remember. Sometimes more isn't better, it's just more. Trust the process.

Warm-up: 10-15 minutes

200 M Run/Row

20 Glute Bridges (Slow Count)

2:00 Cumulative Plank

Resistance Band Chest/Shoulder Mobility

2 x Through:

5 Pullups

10 Pushups @Home

15 Squats

Then,

10 Pole Squat Drill

10 Wall Squat Drill

10 Overhead Squat Drill (With PVC or Resistance Band)


Main Workout

Option 1 > 3 Months

12-10-8-6-4-2 Reps of Back Squat

Rest 2 minutes between each set. Weights increase as reps decrease ONLY IF FORM ALLOWS.

Then complete the following drop set-

2 - at heaviest weight achieved

4 - 80% of 2 rep weight

6 - 60% of 2 rep weight

8 - 40% of 2 rep weight


Option 2 < 3 Months

12-10-8-6-4-2 Reps of Back Squat

Rest 2 minutes between each set. Weights increase as reps decrease ONLY IF FORM ALLOWS.

No drop sets


Option 3 < 1 Month

3 sets of 10-12 reps of Back Squat/ Goblet Squats/continued drill work


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Post thoughts and weight progressions to comments


Big Bro