FRIDAY LIFT

General Warm-Up

2 Sets

1:00 Cardio Choice (easy pace)

10 Alternating Overhead Lat / Tricep Stretch

10 Alternating Scorpions

10 Glute Bridges

:20 Extended Reverse Plank Bridge

8 Tempo Air Squats (3 sec descent)

:20/:20 Worlds Greatest Stretch

Specific Back Squat Prep

3 Sets: Building to Working Load

5 Back Squats @ 40%

5 Back Squats @ 55%

3 Back Squats @ 65%

3 Back Squats @ 70-75%

Strength: Back Squat

Every 2:00 x 4 Sets:

3 Back Squats

% of 1RM Back Squat

Working Load: 80%

This is the final primer before next week's 1RM Back Squat. These sets are meant to be strong and technically sharp, not maximal. The volume and loading are intentionally manageable. Braced midline, consistent depth, and a powerful drive out of the hole are the priorities on every rep. Athletes should finish all four sets feeling primed and confident, not fatigued.

Specific Prep and Primer

1 Set @ Empty Barbell

6 Tall Muscle Cleans

6 Front Squats

6 Strict Press

6 Back Squats

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Add Loads to Barbell

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1 Set at working pace:

250m Row (focus on smooth, controlled effort)

3 Power Cleans @ conditioning barbell load

3 Front Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

3 Back Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

Use this to confirm Row pacing, barbell load, and complex sequence before workout begins.

Conditioning

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

For Reps

4 Sets:

3:00 AMRAP / 1:00 Rest

24/18 Calorie Row

Level 1:

20/16 Calorie Row

Score = Total Reps Across All 4 Sets

Barbell: 60/40kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 1+ Rounds Per Set (21+ Reps)

Stimulus: Leg Stamina / Fatigued Barbell Cycling

RPE: 9/10

Primary Objective: Complete the Row in sub 1:30 each set, arriving at the barbell with at least 1:20 remaining to cycle through the complex.

Secondary Objective: Hold consistent rep totals across all four sets, using Row pacing and barbell strategy from set one to protect output in sets three and four.