Warm-Up
General Warm-Up
2 x
200m Run
10 Cossack Squats
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank
Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights
Strength: Back Squat
Every 3:00 x 4 Sets
Set 1: 10 Reps @ 60-65%
Set 2: 8 Reps @ 65-70%
Set 3: 6 Reps @ 70%
Set 4: 6 Reps @ 70-75%
All percentages based on 1RM Back Squat. This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding.
Conditioning
For Time:
400m Run
50/40 Wall Balls
10m Farmers Walking Lunge
400m Run
40/30 Wall Balls
10m Farmers Walking Lunge
400m Run
30/20 Wall Balls
10m Farmers Walking Lunge
Time Cap: 17:00
Score = Time
Wall Ball: 9/6kg 10/9ft
Dumbbells: 2 x 22.5/15kg
Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10
Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.
Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.
