General Warm-Up
2:00 Cardio Choice (Bike Ideally)
-
5/5 World's Greatest Stretch
10 Bootstrap Squats
10/10 Single Leg Glute Bridges
:20 Hollow Hold
-
2 Sets
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings
10 Goblet Cossack Squats
10 AbMat Sit-Ups
Specific Barbell Prep
5 Back Squats @ Empty Barbell
4 Back Squats @ 40-50%
3 Back Squats @ 55-65%
2 Back Squats @ 70-75%
-
1 Back Squat @ 80% (Confirming Opening Load)
Back Squat
Every 2:00 x 6 Sets
Set 1: 3 Reps @ 80%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 80%+
Set 5: 2 Reps @ 80%+
Set 6: 2 Reps @ 85%
Percentages are based on 1RM Back Squat.
Loading Notes
Sets 1-3 sit flat at 80%; the goal is three clean triples, not a build.
Sets 4 and 5 are doubles at 80% or slightly above, only if bar speed and depth held on the triples.
Set 6 at 85% is the top set of the day; stage plates ahead of time, the 2:00 window does not allow for plate math.
For Time
Buy-In:
25/18 Cal Echo Bike
Directly into
3 Rounds
20 American Kettlebell Swings
20 AbMat Sit-Ups
20 Dual DB Front Rack Squats
Time Cap: 12:00
Score = Time
Kettlebell: 24/20
Dumbbells: 22.5/15
Goals: 7:00-10:00
Stimulus: Midline Endurance / Hip Flexion and Extension
RPE: 8/10
Primary Objective: Complete the bike buy-in in sub 2:30.
Secondary Objective: Hold to ~2:3 0 per round on the swings and sit-ups.and suits
