Back Squats

Super Youth

(A) Bench Press & Weighted Strict Pullups - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%

(B) Individually 45 DU, 45 Back Squats 40/30kg, 45 Pullups, 45 Barbell Back Rack lunges 40/30kg (Alternating Foreword or rear lunge permitted) 

Beginner/Intermediate

(A) Bench Press & Weighted Strict Pullups - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%

(B) Individually 45 DU, 45 Back Squats 50/35kg, 45 Pullups, 45 Barbell Back Rack lunges 50/35kg (Alternating Foreword or rear lunge permitted) 

Advanced

(A) Mobility & Dynamic Warmup 

(B) Back Squat (Only One Warm Up Set at 55-65% x 10reps, Then straight into it) 

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 5 reps @ 80-85%

* Set 5 – 3 reps @ 90-95% 

(C) Individually 45 DU, 45 Back Squats 60/40kg, 45 C2B Pullups, 45 Barbell Back Rack lunges 60/40kg (Alternating Foreword or rear lunge permitted) NOTE: Back rack lunges are lunges performed with barbell across back. Stands are NOT allowed.

Focus- (B) Aim for higher percentages if feeling strong in the first 3 sets