MONDAY

Warm-Up

2:00 Cardio Choice

–

:60/:60 Hip Flexor Stretch

straight into

Squat Prep 1.0

10 Seated Hip Switches (Knees 90/90)

10 Alternating WGS (Worlds Greatest Stretch)

10 Down Dog Toe Taps

10 Cossack Squats

Specific Barbell Loading

Back Squat

10 Empty Barbell Reps

5 Reps @ 50%

3-5 Reps @ 60%

then load to 70% on the bar

Back Squat

Every 2:00 minutes x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 7 Reps @ 70%

% of Back Squat 1RM

Look to complete the lift @ 20x1 Tempo 

We are looking for the same wave loading volume style we hit from Front Squats on Week 1 of the cycle, and now the expectation is just by the nature of the movement loading will be heavier today. 

Level 2.

Every 5:00 minutes x 3 Sets

20 Ab-mat Sit-Ups

450/400m Row

20 Alternating Box Step-Ups

Box Height: 24/20in

Conditioning

Every 5:00 minutes x 3 Sets

20 GHD Sit-Ups

500/450m Row

20 Box Jump Overs

Box Height: 24/20in

Every athlete starts on GHD work in :90 sec waves

Coaching Notes, Strategy, and Goals

Goal: Complete each working set in under 4:00 minutes

Stimulus: Lactate Endurance / Muscular Stamina

RPE: 9/10

Primary Objective: Complete each Row in under 2:00 minutes

Secondary Objective: Keep the GHD Sit-Ups and Box Jump Overs to under 1:00 each