MONDAY LIFT

Strength

Front Squat

Every 2:30 minutes x 4 Sets

Set 1: 3 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

% of 1RM Front Squat

Primary Objective: Hit the prescribed % with positions and speed.

Secondary Objective: Achieve the final 5 reps with the feeling that you could complete 10 reps

Stimulus: Absolute Strength and Positional Stability

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~50%

3 Reps @ ~60%

Build to 70% starting load for strength work

After Front Squats Before Strength Conditioning

Conditioning Primer (1 Round @ 50–60% Effort)

2 Bench Press (light-moderate load)

4/4 Back Rack Reverse Lunges (light load)

8 GHD Sit-Ups or AbMat Sit-Ups

Conditioning

Level 2.

4 Bench Press

8/8 DB Reverse Lunges

16 Plate Sit-Ups

Dumbbells: 15/12.5kg

Level 1.

16:00 EMOM

Min 1. 4 Bench Press

Min 2. 8/8 Back Rack Reverse Lunges

Min 3. 16 GHD Sit-Ups

Min 4. Rest

Bench Press: 75%+ and Building to Heavy 4 Rep

Back Rack Lunges: 60/40kg, From the Floor

Accessories

2-3 Sets

8 Lying DB Tricep Extensions

8 Seatd DB Curls