2 Sets (Priming the Legs and Overhead Position):
10 Banded Good Mornings
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmills
Specific Prep
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
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2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-65% (Building to first working set)
Back Squat
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 65-70%
Set 2: 8 Reps @ 65-70%
Set 3: 8 Reps @ 65-70%
Set 4: 8 Reps @ 65-70%
% of 1RM Back Squat
For Load
Loading Notes
All four sets live in the same 65-70% window; this is volume accumulation and time under tension, not a build to heavy.
Conditioning
For Time
3 Rounds
400m Run/Row/Ski
21 KB Swings
15 T2B
9 Ring Rows
Time Cap: 15:00
Score = Time
Kettlebell: 24/20kg
