Squat Prep 1.0
10 Seated Hip Switches (Knees 90/90)
10 Alternating Worlds Greatest Stretch
10 Down Dog Toe Taps
10 ALternating Cossack Squats
Specific Barbell Loading
Back Squat
10 Empty Barbell Reps
10 Reps @ 50%
8-6 Reps @ 60%
then load to 60-65% on the bar
Back Squat
Every 2 mins Ascending Weight
10-8-6-4-2
Finishing on a Heavy 2 for the day
This is a transition week so lets build towards a challenging 2 reps not a mate out 2 reps.
Conditioning
AMRAP 10
3-6-9-12…etc
Hang Power Cleans
Ring Rows
Bar Facing Burpees
Barbell. 60/40
Coaching Notes, Strategy, and Goals
Goal: Get into the round of 12-15
Stimulus: Grip Strength with aerobic interference
RPE: 8/10
Primary Objective:
Manage grip and breathing to stay smooth and composed through the
transitions
Secondary Objective:
Attack the bar-facing burpees with a steady, relentless rhythm without
letting heart rate spike beyond control.
Accessories
2-3 Sets
8 Romanian Deadlifts
8 Pendlay Rows
Use same weight you used for Hang Power Cleans
