Squat Prep 1.
2:00 Machine
10 Seated 90 degree Hip Switches
10 Alternating Worlds Greatest Stretch
10 Down Dog Toe Taps
10 Cossack Squats
Strength
Back Squat
10:00 EMOM
3 Reps @ 65-70% of 1RM
The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.
Conditioning
15:00 EMOM
Min 1: 10 Dual DB Box Step-Ups
Min 2: 15 GHD Sit-Ups
Min 3: 10 Dual DB Push Press
Min 4: 50 Double Under’s
Min 5: 10 Ring Rows
Level 1.
15 Plate Situps
:40 secs Single Skips
Dumbbells: 22.5/15kg
Box Height: 20in
Coaching Notes, Strategy, and Goals
Goal: Complete each working movement within the minute.
Stimulus: Midline and Quad Stamina
RPE: 7/10
Primary Objective: Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.
Secondary Objective: Keep the RPE for this workout at 7/10 or under
