Yearlong (Ph X-A, W III)
Sets: 2-4 Reps: Work up to your 3RM
Stand with your feet about hip-width apart, squat down, and grab the bar with a slightly outside shoulder-width, palms-down grip. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar as you rise until it's in front of your thighs. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you've found your 3RM, perform two to four sets with that weight or a load that's a little lighter.