General Warmup
2:00 Cardio Choice
—
10 Bootstrap Squats
10/10 Single Leg Glute Bridge
5/5 World's Greatest Stretch
2 Sets
10 Banded Pull-Aparts
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
8 Barbell Good Mornings
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
Back Squat Ramp
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Strength
Back Squat
For Load · Every 2:30 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 75%+
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%+
Set 5: 2 Reps @ 85%
Set 6: Max Reps @ 85%
Percentages are based off a 1RM Back Squat.
Loading Notes
Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
Conditioning
For Max Reps · 12:00 EMOM
Minute 1: Back Rack Reverse Lunges
Minute 2: Lateral Burpees over the Barbell
Minute 3: Strict Pull-Ups
Score. Total Reps
Bqrbell 55/37.5kg
Goals 10-14 Lunges / 10-14 Lateral Burpees / 6-12 Strict Pull-Ups per minute
Stimulus Strength Conditioning
RPE 8/10
Primary. Pick a rep target for each station before the clock starts and hit that same number all four rounds.
Secondary. Consistency across all sets on all three movements.
Optional Accessories
2-3 Sets For Quality
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
25m Reverse Sled Drag
