(Michael. Anchored squat.)
1 x 3 @ 90% of 2RM
5 x 5 @ 75%
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then:
3 x 10 @ 1/2 BW
Rest as needed between sets, and demand full, organized range of motion in each rep. If designated weight creates compromised position, adjust as needed and continue safely. Conversely, if 1/2 BW is not a challenging weight for a 10-rep set, today, scale lift by extending arms away from your body while maintaining strong, upright posture.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Alternate hand position as desired, and attempt to match output throughout; Matching effort should go without saying. One organized, high-quality rep equals two sloppy, unfocused reps; When the goal is progress- not simply completion- speed is never a substitute for form.
Our “Anchored squat” allows for the height and distance of the lever to change based on which aspect of the position requires ratcheting into place. Moving the arms up, down, out, or the elbows further into your thighs will help adjust and acclimate an athlete to their ideal squat position.