MONDAY LIFT

General Movement Prep

For Quality

5/5 Worlds Greatest Stretch

5 Yoga Pushups

5 Boot strap Squats

Empty Barbell

10 Behind the neck elbow punch throughs

4 Back Squats (1 sec pause)

4 Front Squats (1 sec pause)

Specific Squat Prep and Build

3 Front Squats + 5 Back Squats @ ~45-50%

2 Front Squats + 4 Back Squats @ ~50-55%

1 Front Squat + 3 Back Squats @ 60-65%

Then put working loads on the barbell

Front Squat + Back Squat

Every 3:00 x 5 Sets

Set 1: 3 + 7 @ 70%

Set 2: 3 + 6 @ 75%

Set 3: 3 + 5 @ 80%

Set 4: 2 + 4 @ 85%

Set 5: 2 + Max Reps @ 85%

% of Front Squat

Notes:

This session should feel like a controlled progression into heavier front-squat doubles with moderate back-squat volume work. Athletes should manage bracing consistency through the transition between movements and maintain smooth, balanced foot pressure across all reps. The final set should be tough, but technically sound. Keep mechanics as the primary objective and the max reps as the secondary goal here on the final set of 5. We would look to cap the max effort set at 10 reps today.

Level 1: 

For Time:

3 Rounds

18 Wall Balls

12 Dual DB Push Press

8 Burpees

High Intensity Triplet

For Time

3 Rounds for Time

21 Wall Balls 9/6

15 Dual DB Push Press 22.5/15

9 Burpees Over Dumbbells (side by side)

Score = Time

Time Domain: 5-9 minutes

Time Cap: 10 minutes

Stimulus: High-output sprint conditioning with pressing stamina

RPE: 9/10

Primary Objective: Look to complete each set of Wall Balls in 2 sets or less

Secondary Objective: Complete each set of burpees in under 45 seconds

Accessories

With the same Dumbbells used for conditioning

2-3 Rounds

8 Dumbbell Romanian Deadlifts

8 Dumbbell Pushups

8 Dumbbell Renegade Rows