MONDAY LIFT

Squat Prep 1.

1:00 Machine

10 Seated 90 degree Hip Switches

10 Alternating Worlds Greatest Stretch

10 Down Dog Toe Taps 

10 Cossack Squats 

Specific Prep and Primer

10 Empty Barbell Back Squats

5 Squat Jumps

10 Medball Step-Overs

-

8 Back Squats @ 40-50%

3 Broad Jumps, Moderate effort / distance

8 Medball Box Step-Overs

-

6 Back Squats @ 50-55%

3 Broad Jumps, Moderate effort / distance

6 Medball Box Step-Over

Back Squat

Every 3:00 x 4 Sets

Set 1: 7 Back Squats + 3 Broad Jumps

Set 2: 6 Back Squats + 3 Broad Jumps

Set 3: 5 Back Squats + 2 Broad Jumps

Set 4: 4 Back Squats + 2 Broad Jumps

Starting @ 65% on Set 1 (7 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).

Conditioning 

For Calories

4 Sets:

1:30 AMRAP / 1:30 Rest

15 Wall BallS

10 Box Jump Overs

- Max Calorie Echo Bike

Wall Ball: 9/6kg, 10/9ft

Box Height: 24/20in

Goal: 10/7+ Calories on the Bike | Consistent output across all 4 sets

RPE: 9/10

Stimulus: Aerobic Power / Lower Body Stamina Conditioning

Primary Objective: Get through the wall balls and box jump overs as fast as possible to maximise time on the bike (Goal: ~:30). Athletes who move efficiently through the first two movements will have just enough time for a full send on the bike.

Secondary Objective: Hold consistent calorie totals across all 4 sets. Athletes who sprint set 1 and fade by set 3 are leaving points on the board. The 1:30 rest is structured to allow full output every round.

Accessories 

For Quality:

2-3 Sets:

8/8 Single Arm DB or KB Z-Press

8/8 Dual Dumbbell Bulgarian Split Squat