General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold
Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
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1 x
5 Front Squats @ 40-45%
5 Front Squats @ 45-50%
3 Front Squats @ 50-55%
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Put Working Weights on the Bar
Strength: Front Squat
Every 3:00 x 5 Sets:
Set 1: 8 Reps @ 60%
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 5 Reps @ 75%
Set 5: 4 Reps @ 80%
All percentages based on 1RM Front Squat.
This is a volume and muscular endurance based session. The structure climbs in load while the reps drop, with the goal of finishing at a moderate heavy 4 that still moves well. These sets should never feel grindy; elbows stay high, torso stays tall, and every rep should ascend with speed and intent. Athletes who lose their front rack or slow on the way up need to address position before adding load in the next set.
