Widowmakers (20 rep max weight back squats) are back every Friday for the next 6 weeks. Tagged Widowmakers from their early adopter Body Builders before the availability of HGH generating supplements and drugs.
Warm-up:
Tabata Push-ups
Tech/Strength:
Box Squats; 12,10,8
Start with airsquats then add weight as capable.
Widowmakers (aka 20 rep max weight back squats)
Complete a few warm-up sets of 5 reps increasing in weight each time then set the weight close to your last Widowmaker attempt, or start out with 60-65% of your 1 rep max if it's your first time trying these, and attempt to do 20 reps without racking it. Breathing is the key, so make sure to breath deeply prior to the descent and exhale near the top of your squat on the way back up. Stop a the top of your squat, without racking it, and take 2-3 deep breaths the minute you feel short of breath or a little dizzy.
The toughest part of this exercise is ignoring the little monsters in your head telling you to stop and rack the bar because your shoulders and hands are cramping up, quads are burning, you're moaning like a moose in heat, etc... but don't forget to breathe and always use a spotter.
Workout:
Rounds in 5 minutes of
10 Burpees
10 Box Jumps (men 24" / women 20")
