General Prep
2:00 Cardio Choice
-
2 Sets For Quality
10 Alternating Goblet Cossack Squats
5/5 Goblet Reverse Lunges
15 Banded Pull Aparts
10 Dead-Bugs
10 Bird-Dogs
Specific Loading for Barbell Back Rack Reverse Lunges
3 Sets: Building to Working Loads
4 Reps / Leg
*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.
Strength
Back Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack
Modifications:
- Adjust to Dual Dumbbell Front Rack Lunges
Strength EMOM
Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)
Station 1: *Back Squats + 3 High Box Jumps
Station 2: 10 Dumbbell Bench Press + :15-:20 sec Ring Support Hold
Back Squats
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 80%
Set 5: 3+ Reps @ 85%
Box Height: Choice
Bench Press Load: Choice
Goals
Maintain positional integrity through heavy squatting
Consistent power expression on box jumps
Stable upper-body pressing and support strength
Stimulus: Maximal strength exposure paired with elastic power and upper-body stability
RPE: 6-7.5/10
Primary Objective: Execute high-quality squats at increasing intensity without positional breakdown
Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout
