Mobility & Activation (5-7 Minutes)
:30 Wall Sit
:30/:30 Goblet Squat Ankle Mobility
:30 Kettlebell Dead-Bugs
Hip Explosive Activation:
2 Sets: For Quality
5 Broad Jumps
5 Tempo Back Squats 31x1
Specific Prep (5-7 minutes)
Build-Up Sets (Light to Moderate Load)
5 Reps @ ~40%
5 Reps @ ~55%
3 Reps @ ~65%
Strength:
Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
% is Based on 1RM Back Squat
Extra Instructions:
We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.
Conditioning
5 Rounds for Time
200m Run
9 Burpee
6 Box Jump Overs
3 Power Clean and Push Jerks
Box: 24/20in
Barbell: 70/45kg
Overview / Goals / Stimulus / Objectives
Time Domain: 11:00-15:00
Time Cap: 18:00
Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 30 seconds (9 sec / rep)
Secondary Objective: Looking to complete the run + burpees and box jump overs in under 2:00 minutes each round.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
