I seldom free squat, the truth is I prefer box squats. I can't squat as much off a box but I just like the way it feels more. But today the program called for free squats...
free squats - using SS Yoke bar
worked up to 500 for a single
375 for 2 sets of 5 reps
close stance leg press
empty sled for 100 total reps (this took 3 sets)
GHR
3 sets of 8 reps holding a 12-pound medicine ball.
adductor machine
130 for 3 sets of 20 reps
I did modify the program some because I train alone on the weekdays. Squats were supposed to be in briefs but I walked them out and squatted raw. I did this because I would be able to use less weight and get more benefit from it.
