MONDAY LIFT

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

:15 Passive Hang + :15 Active Hang

General Movement Prep

2 Sets: For Quality

8/8 Single Leg Romanian Deadlift

8/8 Single Arm Kettlebell Front Rack Squat

6/6 Goblet Lateral Lunges

3 Jumping Pull-Ups w/Eccentric (2-3 sec)

Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

Level 2.

Every 2:30 x 4 Sets

5 Reps @ 7 RPE across

Strength

Back Squat

Every 2:30 minutes x 4 Sets

Set 1: 3 Reps @ 65%

Set 2: 3 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 5 Reps @ 70%

% of 1RM Back Squat

Conditioning

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

Kettlebell: 24/20kg

10:00 AMRAP

5/4 Strict Pull-Ups

14m Single KB Front Rack Walking Lunge

5/4 Strict Pull-Ups

20 Wall Balls

Level 2.

Wall Ball: 6/4kg, 10/9ft

Kettlebell: 16/12kg

10:00 AMRAP

4/3 Strict Pull-Ups

15m Single KB Front Rack Walking Lunge

4/3 Strict Pull-Ups

16 Wall Balls

For the Single Kettlebell Front Rack Walking Lunge, switch hands at the (7m) turnaround to come back to the rig

Stimulus and Objectives: 

Goal: 4+ Rounds

Primary Objective: Unbroken Lunges and Wall Balls

Secondary Objective: Unbroken Strict Pull-Ups

RPE 6/10

*The goal here today is not to push, but more to build volume and sustainable work here. Focus on keeping the reps clean and as close to unbroken as possible, with just smooth movement between sets.