All percentages are based off the 5x5 Front Squat Test from Week 1, Day 1. Athletes who did not complete that test should start at approximately 75% of their estimated 1RM and build across the five sets accordingly. The max rep set at 110% should land in the 3-5 rep range. If an athlete fails before reaching 3 reps, they likely started from an inflated base number.
Conditioning
3 Rounds For Time
20 Dual Dumbbell Front Rack Walking Lunges
15 Lateral Burpees Over DumbbellS
10 T2B
Time Cap: 13:00
Score = Time
Dumbbells: 2 x 22.5/15kg
Goals: 10:00-14:00
Stimulus: Leg Stamina
RPE: 9/10
Primary Objective: Maintain unbroken sets of 10 or more lunges throughout, especially in the earlier rounds, staying tall in the front rack and taking full steps without breaking early under fatigue.
Secondary Objective: Find a locked-in, consistent cadence on the lateral burpees and hold it from the first round to the last, staying low and close to the dumbbells on every rep.
Accessories
For Quality:
2-3 Sets:
5/5 Single Dumbbell Calf Raises w/5 sec Pause at Extension
