20250915 - Squat Max Test

Week 8 Focus: Testing maxes in the SBD. Accessories are minimal.

Training Session Focus: Test your 1RM squat.

Warm Up:
5 minute machine work
2 Rounds:
10 Bodyweight Squats
10 Glute Bridges
10 Jump Squats

Barbell Percentage Build Up:
40% x 5
60% x 3
75% x 2
85% x 1
90% x 1
Begin singles until max

Work:
1: Barbell Back Squat - Test 1RM
2: Barbell Back Squat Back Off Set - 1xAMRAP @70%

Accessories:
1: Walking Lunges - 2x12
2: Back Extensions - 2x12
3: Hanging Knee Raises - 3x12

Cool Down:
Couch Stretch - 1:00 per side
Forward Fold - 1:00
Deep Breathing - 2:00