MONDAY

MOBILITY/SPECIFIC PREP

M. Wall Couch Stretch

SP. Dynamic Lower Body

PERFORMANCE and FITNESS

Squat Waves – Week #3
Building upon last week, moving into week 3 of 4 on this specific repetition scheme.

Wave #3

Set #7 – 6 Back Squats @ 79%

Set #8 – 4 Back Squats @ 84%

Set #9 – 2 Back Squats @ 89%

Wave #1

Set #1 – 6 Back Squats @ 69%

Set #2 – 4 Back Squats @ 74%

Set #3 – 2 Back Squats @ 79%

Wave #2

Set #4 – 6 Back Squats @ 74%

Set #5 – 4 Back Squats @ 79%

Set #6 – 2 Back Squats @ 84%

Percentages based off 1RM Back Squat

Rest up to 90 secs Between Sets and 2 mins Between Waves.

Increase Loads Slightly With Each Wave.

CONDITIONING

FITNESS

3 x AMRAP 4

400/300m Row

12 Deadlift

10 Front Rack Lunges

8 Hang Power Cleans

Max Burpees in Time Remaining

PERFORMANCE

3 x AMRAP 4

500/400m Row

15 Deadlift 45/32,5

12 Front Rack Lunges 45/32.5

9 Hang Power Cleans 45/32.5

Max Burpee Bar Hops in Time Remaining

Rest 2 minutes between rounds