Back Squat

7 every 3 min
10 reps
7 reps
5 reps
4x3 reps

Set of 10 should be around 60-70% of todays max weight
Set of 7 should be around 70-75% of todays max weight
Set of 5 should be around 80% of todays max weight
First set of 3 should be around 80% of your 3RM
Stay below 90% of your 3 RM for the last set of 3.

Goal & Intensity
-Maintain lifting mechanics and base strength without maximal loading.
-Improve bar speed in the power clean and build controlled squat volume.
-Power cleans should feel sharp and explosive, not heavy grinders.
-Back squat volume decreases gradually while maintaining steady effort.
-RPE 7, challenging but you should have 2–3 reps in reserve.
-Technique must stay consistent throughout.
Coach’s Tip:
Keep every power clean fast and identical.
Control the descent in squats and drive up with intent.