TUESDAY LIFT

General Warm-Up

1:30 Cardio Choice

:20/:20 Active Pigeon Pose

5/5 World's Greatest Stretch

10 Bootstrap Squats

10 Cossack Squats (1-2 pause on each rep)

Specific Prep

6 Tall Muscle Clean

10 Behind The Neck Elbow Punch Throughs

6 Barbell Good Mornings

6 Back Squats

6 Front Squats

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w/Empty Barbell

3 Tall Cleans (2-4-6 Drops)

3 Position Squat Clean (High Hang, Hang, Low Hang)

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Add Loads (Barbell off the Floor / Light Bumper Plates)

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1 x

Pause Squat Clean

Slow Pull Squat Clean

Squat Clean

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Build to Starting Load over the course of 3-4 Sets / Reps

WEIGHTLIFTING: SQUAT CLEAN LADDER

Every :40 x 12 Sets

1 Squat Clean

Start at 60% of 1RM Squat Clean and increase 2.5-10kg each set, with the goal of finishing at 92-100% of 1RM by set 12. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.

STRENGTH: FRONT SQUAT

Work at % of 5x5 Test

Set 1: 90%

Set 2: 95%

Set 3: 100%

Set 4: 95%

Set 5: 100%

Set 6: 105%

Every 2:00 x 6 Sets

Set 1: 7 Reps

Set 2: 5 Reps

Set 3: 3 Reps

Set 4: 7 Reps

Set 5: 5 Reps

Set 6: 3 Reps

This is a loading progression off your 5x5 Front Squat Test. The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks