San Francisco Crippler
30 Back Squats, 1x bodyweight
1 mile run
We would like the main focus to be the Back Squats. If you can't do bodyweight, shoot for something that you can do at least 10 times unbroken. If you need to put the barbell down 2-3 times during the set, that is fine. We are looking to get some adaptation through “moving large loads long distances quickly.” With that in mind, we want you to balance “the large loads” and “quickly” parts. If you go too heavy, they won’t be able to move quickly, and vice versa.
For top athletes, the Squats will take between 1-2 min., and the Run will take anywhere between 7-9 min., making it a 10-12-min. workout. For the majority, it will take a lot longer. We have only allocated 15 min., which is longer than we were hoping for this workout, but we do want you guysto go a little heavier than usual, so we are willing to compromise on the time domain. You're welcome ;)