General Warm-Up
1:30 - 2:00 Cardio Choice (Bike Ideally)
:30-45 sec Bottom of Squat Hold
5/5 World's Greatest Stretch
10 Alternating 90-90 Hip Switch
5 Inchworm Push-Up
10 Down Dog Toe Touches
10 Cossack Squats
8 Barbell Back Squats (Empty)
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
Strength
Back Squat
For Load
Every 2:30 x 5 Sets
Set 1: 7 Reps @ 60%
Set 2: 5 Reps @ 65%
Set 3: 5 Reps @ 65%
Set 4: 3 Reps @ 70%
Set 5: 3 Reps @ 75%
Loading Notes
Percentage based off 1RM Back Squat
The focus is consistent bar speed and tension, not load. This is a primer before next week's Back Squat test.
Stay on the written percentages. The volume and intensity are intentionally controlled so athletes leave feeling better than they started.
If bar speed slows or position changes, reduce the load rather than grind through the prescribed percentage.
Conditioning
Each Set for Time
Every 3:00 x 5 Sets
9 Dual DB Push Press
9/7 Calorie Bike
12 Wall Balls
Score = Average Time Per Set
Wall Ball: 9/6kg - 10/9ft Target
DB: 22.5/15kg
Objectives, Stimulus, Workout Strategy and Movement Modifications
Goals: 1:25-1:50 per set / 2:10 Cap per set
Stimulus: Mixed Modal Intervals / Muscular Stamina / Transitions
RPE: 8.5/10
Primary Objective: Finish every set inside 2:10 with at least :50 of rest before the next interval.
Secondary Objective: Keep set times within :10 of each other across all five sets.
