MONDAY LIFT

General Warm-Up

2:00 Cardio Choice

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2 Sets:

8 Alternating Scorpions

8 Behind the Neck Elbow Punch Throughs

8 Down Dog Toe Touches

10 Bootstrap Squats

8 Worlds Greatest Stretch (4/4)

 

Specific Barbell Prep

2 Sets:

5 Empty Barbell Back Squat (Pausing at Bottom)

5 Empty Barbell Good Mornings

4 Back Squats @ 40-50%

3 Back Squats @ 55-60%

2 Back Squats @ 65-70%

 

Strength: Back Squat

Every 2:00 x 6 Sets

Set 1: 6 Reps @ 70%

Set 2: 3 Reps @ 80%

Set 3: 6 Reps @ 70%

Set 4: 3 Reps @ 80%

Set 5: 6 Reps @ 70%

Set 6: 3 Reps @ 80%

% of 1RM Back Squat

 

Loading Notes:

- Ideally use the 1RM established from last week's total. If an athlete does not have a recent 1RM, use a recent heavy 3 or 5 and run it through the 1RM Calculator to find an estimated number before selecting loads. This wave-loading structure is intentional: the 6-rep sets at 70% accumulate volume and reinforce quality positions, while the 3-rep sets at 80% acclimate athletes to heavier percentages where bar velocity and mechanical integrity can still be maintained.

- The 2:00 window is enough to execute and breathe; athletes should be loaded and under the bar with :10-:15 to spare each set.

- Loads do not change within the wave pattern; 70% stays 70% and 80% stays 80% across all six sets.

Conditioning

For Reps

6 Sets

1:00 AMRAP

10 Toes to Bar

Max 2 x Power Clean + 2 Thrusters

In Remaining Time

 

Rest 1:00 between sets

Score = Sum Total Reps (Barbell Reps)

Barbell: 42.5/30kg

Goals: 12-18 Reps Per Set

Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density

RPE: 9/10

Primary Objective: Consistent barbell reps set to set, not a great round one followed by a declining series.

Secondary Objective: Unbroken toes-to-bar into a big opening set on the barbell, then a small finishing set to close the minute.