1 - 10 - 1 - 20 - 1 - 30: Overhead Squat Establish 1rm for the day then use in the above rep scheme. All sets must be completed unbroken. If weight is re-racked or dropped before completing the total number of reps for the set then it is not counted and must be re-attempted. The goal is to maintain the 1rm and lift as heavy as possible for the higher rep sets.