Part 1: establish training max back squat
Next week we are going to start a Wendler cycle, so over the course of this week we will need to establish a training max for the following lifts: back squat, deadlift, press, and bench press.
You can determine your training max by working up to a one rep max while maintaining good form. This is not a competition one rep max, where some deviation in form may be justifiable. It is a training one rep max; quality of movement is more important than the number on the bar.
If you are new to lifting, or if you otherwise would prefer to not go for a one rep max, work up to a 3 or 5 rep max instead, and then use a one rep max calculator (click here) to convert the 3 or 5 rep into an estimated one rep.
Write down or commit to memory your training max back squat. Ask the trainer if you have any questions.
KB Goblet Squats
Option 1: 55/35
Option 2: 35/25; ring rows 25/20/15/10/5 instead of pullups
Option 1+: 70/45
AMRAP in 4 minutes