Quest To Clean 405 Day 151: How To Program Squats Without Breaking Your Back скачать в хорошем качестве

Quest To Clean 405 Day 151: How To Program Squats Without Breaking Your Back

Insider Program: https://www.jochumstrength.com Jochum Strength Gear: https://www.bonfire.com/store/jochum-... 1:1 Consults: https://calendly.com/jochumstrength/c... Instagram:   / austinjochum   Use code JST20 for 20% off at https://rstr.co/rivalnutrition/jst Day 151 on the Quest to Clean 405. This was a “everything goes right” day… and those are the most dangerous days. Big picture: the next 4 weeks are a squat/deadlift push at the sacrifice of the classic lifts. Heavy Fridays are supposed to feel heavy. We’re intentionally building fatigue so the adaptation hits later. Quick rant in this one: mule vs cheetah athletes. Cheetah (twitchy, elastic, insane neural output) gets cooked off way less volume than you think. Mule (grindy, force/volume tolerant) usually needs more work to move the needle. Program either one wrong and you either under-dose them or bury them. Then we went to work: Pogos into jump mat… triple broads… hang snatch ladder… below-knee block cleans… and a 3RM squat that absolutely had no business happening after all that. 405 will fall. Buy low. Keep chopping wood. 🪓 TIMESTAMPS 00:00 Day 151 intro + the “grinder Monday” plan 01:05 Why we’re sacrificing snatch/clean to drive squat/deadlift 02:05 Mule vs cheetah athletes (Jan lesson) + why “speed days” aren’t low days 05:05 Pogo jumps into jump mat (vertical PR hunt) 06:15 31.7” jump + moving into triple broad jumps 07:10 Triple broad jumps: chasing 30 feet + salts + chaos 08:45 30 feet (x3) — plateau breaker day 10:05 Hang snatch build: bar speed targets + 275 PR 12:15 Below-knee block cleans (fatigue check) + holding the velocity floor 14:10 3RM squat talk: frequency, recovery, and what else your program is doing 19:20 Squat sets: 405 triple → 435 triple → 455x3 (send it)