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
10:00 EMOM
3 Reps @ 70-75% of 1RM
Coaching Notes, Strategy, and Goals
% of Back Squat
This is an increase in the 10:00 EMOM from what we tackled two weeks prior
Conditioning
Performance and Fitness
3 Rounds for Time
10 Power Clean
15-12-9 Pull-ups
10 Front Squats
15-12-9 Bar Facing Burpees
Load: 52.5/35kg
Coaching Notes, Strategy, and Goals
Goal: 9-11 minutes
Time Cap: 15 minutes
Stimulus: High-volume engine test with barbell cycling and gymnastics interference
RPE: 9/10
Primary Objective:
Manage grip and breathing to stay smooth and composed through the transitions—especially between gymnastics and barbell movements.
Secondary Objective:
Attack the bar-facing burpees with a steady, relentless rhythm without letting heart rate spike beyond control.
