High Bar Squat 3 reps x 4 sets
Deadlift 3 reps x 3 sets
OH Squat 4 reps x 3 sets.
Focusing on quality over quantity. This is a low volume, medium to high intensity session with about 75% of 1RM. Lower volume and working far from failure, especially on bigger lifts with higher neurological complexity will widely improve your technique and therefore strength in the long term. This is what’s referred to as SUBMAXIMAL training.
For Deadlifts the same principle applys, training at a lower intensity for the number of reps done to prioritize technique and not jeopardize recovery since I train everyday. Also, coming back from a hip injury that kept me from Squatting and Deadlifting for 2-3 months forces me to be mindful of my technique.
At last I throw in some light OverHead Squats as an assitance to my Olympic Weightlifting training. Besides, it’s a fantastic movement to work on mobility aswell as stability of your ankles, hips, core and the shoulder-scapular region.
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