10RM back squat off the APRE system, which I've never heard of but is some squat program I'm guessing. According to the program your 10RM should be roughly 75% of your 1RM. They prescribed two warm up sets of ten reps, one at 50% of your 10RM and one at 75%.
I'm not entirely sure what my 1RM is right now so I went off of roughly 330lb. Did warm up sets at 135 and 205 before doing working sets at 235 and 250. The program called for two max effort working sets and prescribed weight changes for the second set depending on how many reps you did in the first working set. For example, if you got 11+ reps add x weight for your second set. I just did all my sets at ten reps, probably could have hit 265 or 275, which I'll take after not working out much the last month or so.
Metcon was the following
10-->1 Strict bent over kb rows 24kg
1-->10 Push ups
Shuttle run between each round, down and back three times, roughly 15-20m each length.
Josh
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