Overhead Squat 5-3-1-1-1
The goal for today is to go as heavy as possible in all 5 sets. If they PR their 1 rep, great. If not, that is OK, too, as long as they challenge themselves and feel scared before every lift. This point really needs to be hammered home. Otherwise, some people will end up doing all 5 lifts within 10 minutes and complain of not “feeling” anything. We don’t use percentages often, as we think going by feel for the day makes sense most of the time, but if you have some athletes who are more inclined to do so, and you know they will hit those numbers no matter what, you can give them a target to work toward. Something like 70-75 percent for the 5, 80-85 percent for the 3 and 90+ percent for the 1s.
The 3 should be heavier than the 5 and the sets of 1 should be heavier still. Some people will lift the same load across all sets of 1, while others will aim to increase slightly. Both are OK, as long as these increments are small and all 3 sets are really hard.
Have everyone lift roughly every 4 minutes. This should be enough time to recover between sets. If they need a little more rest during the sets of 1, allow it. This will eat into the Optional Finisher time, but we will leave that up to you to decide.