Squatober 17th! #31days BATTLE: ReGROUP & ReLOAD 1. BACK SQUAT "Unbroken" 1x10@55% *90 sec rest before next movement 2. FRONT SQUAT "Unbroken" 1 x 8@35-40% *90 sec rest before next movement 3. BULGARIAN SPLIT SQUAT "Unbroken" 1 x 5/leg DEADLIFT: 4x4@ percentages below *NO bouncing, pull each rep from dead stop. #1:4 reps @65% #2: 4 reps@70% #3: 4 reps @75% #4: 4 reps@75% then 5 ROUNDS: 10 RKBS 15 DB REAR LATERAL RAISES

Squatober 16, #31days Failed on set 7, had to drop weight to finish.

Squatober 15th, #31days Half way there. STRENGTH 1: Back Squat: 1. 5 reps @67% 2. 5 reps @70% 3. 5 reps@73% 4. 5 reps@75% 5. 5 reps@77% STRENGTH 2: Bench Press 5x5 1. 5 reps @67% 2. 5 reps @70% 3. 5 reps@73% 4. 5 reps@75% 5. 5 reps@77% BATTLE: in time remaining 5 ROUNDS: 5 HEAVY BB BENT OVER ROWS 5 DB RDLS 5 TOES TO BAR RECOVERY: 30 min walk, 8-9 hrs sleep

Squatober 14th! 31days This got rough but it got done. “Back like a Billboard” 8 sets, 44 total reps: Rest as needed between sets. Back Squat for load: #1: 6 reps @ 70% #2: 6 reps @ 70% #3: 4 reps @ 80% #4: 4 reps @ 80% #5: 2 reps @ 85% #6: 2 reps @ 85% #7: 10 reps @ 60% #8: 10 reps @ 60% 5 ROUNDS: 2 Deadlift @ 83% 1 RM 2-6 Strict Pull Ups *rest as needed between sets 4 ROUNDS (if time) 25M KB or DB Waiter Walk/Suitcase Carry combo Left arm up/Right arm Down 25M KB or DB Waiter Walk/Suitcase Carry combo Right arm up/Left arm Down

Squatober 13th, 31days I opted for the 30 reps “At Your Discretion” Choose **ONE** option for reps Back Squat for load: #1: 30 reps @ 70% or #2: 26 reps @ 75% or #3: 21 reps @ 80% or #4: 15 reps @ 85% or #5: 10 reps @ 90% 5 x 2-6 Strict Chin Ups (⇧add weight) *FULL range of motion, choose most challenging progression, rest between sets- try to maintain same reps as set #1. 50 BB Bicep Curls *row 100- 200 M every time you need to break FINISHER: Max abs of choice RECOVERY: Eat Protein & Veggies, 30 min. walk, 8+ hrs sleep

Anybody else getting bombarded the last two days with exchange account attempted sign ins and password resets?

Squatober 10th, #31days “Squats Never Stop” 1. BACK SQUAT "UNBROKEN" (approximately 18 min) 6 x 6 @ 65% (2+ min rest between sets) 2. BENCH PRESS "UNBROKEN" (approximately 15 min) 5 x 8 @ 65% (2+ min rest between sets) 3. CARDIO: SKULLCRUSHERS (approximately 2 min) 50 UNBROKEN reps! FINISHER: MAX REPS Abs of Choice