8/26/13: MoSquat Monday

Strength
500m Row
Rest 1 Minute
10 Back Squats @40% of 1 Rep Max (1RM)
Rest 2 Minutes
10 Back Squats @50% of 1RM
Rest 2 Minutes
10 Back Squats @60% of 1RM
Rest 2 Minutes
Max Effort Back Squats @80% of 1RM

My Numbers were based of a 425 Back Squat
I used 175, 215, 255, and 340#s
I ended up getting 10 reps at the end. I will be hitting this again in 1-2 weeks and plan on getting 12+ reps on the last set.

WORKLOAD
7 Minute AMRAP (as many rounds as possible):
9 Back squats (155#)
7 Pull-ups
5 Shoulder to overhead with the same weight.
*goal is to have a challenging weight to where you can do 5 unbroken shoulder to overheads then drop the bar straight on your back so that you go straight into the next rounds back squats without resting.

I ended up getting just under 7 rounds and decided to finish the 7th round even after the time was up.