MONDAY LIFT

General Prep

2 Sets: For Quality

200m Run / 1:00 Cardio Choice

:15/:15 Samson Stretch

20 Bear Plank Shoulder Taps

10 Alternating Box Step-Ups

10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings

Specific Barbell Prep (From the Rig)

5 Empty Barbell Back Squats

3 Back Squats @ 40-50%

3 Back Squats @ 50-50%

-

Then Load to Working Weights on the Barbell

Back Squats

8:00 EMOM

3 Reps @ 60-65% of 1RM of Back Squats

% is Based on 1RM Back Squat

This is a back off week for the back squat, and should be RPE 6-7 efforts here.

Conditioning

For Time:

3 Rounds

400m Run

20 American Kettlebell Swings

10 Burpee Box Jump Overs

Kettlebell: 24/20kg

Box Height: 24/20in

Score = Time

Goal: 10:00 - 13:00

Time Cap: 15:00

RPE: 8.5/10

Stimulus: Leg Stamina / Aerobic Capacity

Primary Objective: Maintain a strong, repeatable running pace across all three rounds, while moving efficiently through swings and burpee box jump overs without unnecessary spikes in heart rate

Secondary Objective: Consistent split paces / round

Accessories

2-3 Sets: For Quality (Time Dependent)

10-12 Anterior Tibialis Raises

6 Leg Lateral Box Step-Downs (3 sec Eccentric)

25m  Reverse Sled Drag