General Prep
2:00 Cardio Choice
-
2 Sets, For Quality
10 Broomstick Pass Throughs
5/5 Broomstick Front Rack Stretch
8/8 Single KB Staggered Stance RDL
10 Goblet Squat
:30 Pause Goblet Squat Ankle Mobility
Barbell Prep for Back Squats
5 Back Squats @ 40-45%
5 Back Squats @ 50-55%
3 Back Squats @ 60%
-
Then Load Working Weights on the Bar
Back Squat
Every 2:30 x 4 Sets
Set 1: 10 Reps @ 65%
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 75%
Set 4: 6 Reps @ 75%
% is Based on 1RM Back Squat
This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.
Empty Bar Warmup
3 Hang Muscle Clean
3 Low Hang Power Clean
3 Front Squats
3 Burpees
-
3 Low Hang Power Cleans
3 Front Squats
3 Hang Squat Cleans
3 Bar Facing Burpees
-
5 Front Squats
4 Hang Power Clean
3 Hang Squat Clean
Conditioning
For Time
3 Sets:
7 Front Squats
7 Bar Facing Burpees
5 Power Cleans
5 Bar Facing Burpees
3 Squat Cleans
3 Bar Facing Burpees
Rest 1:00 b/t sets
Barbell 50/35kg
Time Domain: ~ 1:30-2:15/set, 7:00-9:00 Running Clock
Time Cap: 12 minutes
Stimulus: Barbell cycling under fatigue, positional strength in front rack, and repeatable sprint output
RPE: 8.5–9/10
Primary Objective: Maintain technical consistency across all three barbell variations
Secondary Objective: Keep burpee cadence steady with no major slow-down between sets
