Warm-up (Hardcore Pyramids) -
10 jump squats on min 1
15 jump squats on min 2
20 jump squats on min 3
25 jump squats on min 4
30 jump squats on min 5
30 jump squats on min 6
25 jump squats on min 7
20 jump squats on min 8
15 jump squats on min 9
10 jump squats on min 10
Workout:
5 sets of 5 back squats AHAP
Rest as needed between sets of squats.
Post weights used to comments.
Daily Extras -
Rest 2 min, then repeat entire pyramid sequence subbing tap down crunches for jump squats.
Workout Notes:
Folks have gotten wrecked from this workout. Be very careful. 1/2 the squats if you are new here. Even then, it might be too much for you.
When you go heavy for a 5x5 the point is not to go to the burn. You should instead work hard to find a weight that challenges you to achieve 5 reps without hitting the wall, but you should get close.
If you do this right, you should be completely recovered before attempting your next set. Rest plenty.
If you do it right, you should you should find a weight that mandates 2-5 min of rest.