Strength:

Back Squat waves:
set 1: 6 reps
set 2: 4 reps
set 3: 2 reps
set 4: 6 reps +10 lbs from set 1
set 5: 4 reps + 10 lbs from set 2
set 6: 2 resp + 10 Lbs from set 3
set 7: 6 reps + 10 lbs from set 4
set 8: 4 reps + 10 lbs from set 5
set 9: 2 reps + 10 lbs from set 6

This will be our third week of the Squat Waves progression. If you started out on week 1 conservatively then you should be able to increase this week by 5-10 lbs. If you were barely able to manage the weights from last week, then DO NOT increase this week. We will be continuing with the Waves for another 4 weeks with the goal of being able to increase each week. Next week the rep scheme will change to 5-3-1.

Conditioning:

For Time:

1 Mile Run