TUESDAY

Mobility

:60 Per Side

Banded Hip Flexor Stretch

2 Sets: For Quality

5/5 Worlds Greatest Stretch

:60 secs 90/90 Hip Rotaions

5 Bootstrap Squats

5 Squat Jumps

Back Squat

Performance

Take 15:00 minutes to Establish

1RM Back Squat

Fitness

Every 3:00 x 5 Sets 

Perform 3-5 Back Squats @ 3111 Tempo

Focus on tempo and form developing the Back Squat

Coaching Notes, Strategy, and Goals

The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat

Suggested Loading: 

5 Reps @ 50% 

3 Reps @ 60%

3 Reps @ 70%

1 Rep @ 80%+ 

-  Resting 60-90 seconds b/t these sets - 

1 Rep @ 86% 

1 Rep @ 92% 

1 Rep @ 97% 

1 Rep @ 102-105% 

Rest 3:00 b/t single at or above 90% 

Stimulus: Absolute Strength

RPE: 10/10* Strength Test

Conditioning

5 Sets: For Time

Fitness

2 Wall Walks

8 Front Rack Lunges

4 Burpee Box Jump Overs

Rest 1:00 b/t sets

Barbell: 40/30kg

Box Height: 24/20in

Performance

3 Wall Walks

10 Front Rack Lunges

5 Burpee Box Jump Overs

Rest 1:00 b/t sets

Barbell: 50/35kg

Box Height: 32/24in

Coaching Notes, Strategy, and Goals

Goal Time Domain: 12-16 minutes (including the rest minute)

Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10