backsquat

5/3/1 – Back Squat: Cycle 2, Exposure 3

Movement Prep

Lax ball loving for ~10 minutes especially above and below the knee.

Warm Up

3 Rounds (NFT) of:
15 Hollow Rocks
5 Pistols on the 24 inch box
10 Push-Ups, feet elevated on the 24 inch box
3 L-Pull-Ups

Back Squats

Warm Up: 5 × 125, 5 × 160, 3 × 190
Work Weight: 3 × 235, 3 × 265, 11 × 295
Theoretical 1RM: 407

Cool Down

1×15 foot assent on single rope (no legs)
2×10 foot assent on two ropes (one hand on each rope, no legs)

Notes

Felt awesome to hit 295×11
Had Fox, David, and Charmel there for encouragement which was awesome, not sure I’d have attempted the 11th rep without their support.

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