2022-10-3

Squatober is back so there will be two strength workouts posted. One is focused solely on making you as strong as you’ve ever been in the back squat. The other is a more typical full body strength routine. The Squatober routine is pulled every day from @penandpaperstrengthapp on IG.

Mon

Work to a heavy back squat to use as your training max for the upcoming month

or

5×5 Back squat @ 65%, 68%, 70% 73% and 75% (Day 1 @penandpaperstrengthapp on IG)

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0-8min – 3rds: 250/200m Row, 10 Burpees over the rower

8-16min – 3 rds: 200m Run, 10 Thruster (75/55)

16-24min – 3rds: 250/200m Ski, 10 KB Swing

Tues

Power Snatch
3-2-2-1-1 (Increasing Weight Each Set)

or

Back Squat doubles at 80% (Day 3 @penandpaperstrengthapp on IG)

Perform as many sets of 2 reps as possible in 10min window

—

80 Bike Cals

80 Pullups

80 Wall Ball

Break up the movements however you want and skip between movements as necessary. Just complete all the work

Wed

Every 90sec alternate for 5 rounds each

5 Front Squat

3 Power Clean

or

Back Squat 4×7 @ 63% (Day 4 @penandpaperstrengthapp on IG)

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4 Rounds – 3min AMRAP

Run 400m (scale as needed to finish in ~2min)

ME Wall Walk/Double Under/Rope Climb/Slam Ball in remaining time (switch movements every Round)

Rest 3min after each Round

Thurs

Every 90sec alternate for 5 rounds each

5 Push Press

5 Weighted Pull-up

or

4×5 Back Squat @ 70% (Day 5 @penandpaperstrengthapp on IG)

—

Complete in this order:

40 Hang Power Clean (every time you drop do 5 Push Press)

40 Front Squat (every time you drop do 5 KBS)

40 Push Press (every time you drop do 5 Hang Power Cleans)

40 KB Swings (every time you drop do 5 Front Squats)

Fri

Every 90sec alternate for 5 Rounds each

5 Deadlift

5 Bench Press

or

Back Squat – Build Up Sets 4@ 60%, 4@70%, 4@80% then

2@85%, 3@85%, 4@85%, 5@85% (Day 6 squats from @penandpaperstrengthapp on IG)

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6min AMRAP

1 DB Thruster, 2 T2B, 3 DB Thruster, 4 T2B, continue adding one rep (use two DB for the thrusters)

Rest 3min

6min AMRAP

1 Double DB Snatch, 2 Burpees, 3 Double DB Snatch, 4 Burpees, continue adding one rep