MONDAY
General Prep
2 Sets: For Quality
:30 Jump Rope
5/5 Worlds Greatest Stretch
6 Compression Sit-Ups
:20 Hollow Hold
10 Deep Lunge Mountain Climbers
Specific Barbell Prep + Get to Working Loads
Back Squat
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
2 Reps @ 75%
Back Squat
10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
Coaching Notes, Strategy, and Goals
% of 1RM Back Squat
Stimulus: Absolute Strength
*Building to some heavy singles by the last few minutes here with the goal of touching 90% for the final 1-3 reps.
RPE: 8/10 … Volume is low, but loading is heavy
Key focus areas:
Global Tension / Bracing
Root through the feet.