MONDAY

Strength

Back Squat

10:00 EMOM

3 Reps @ 65-70% of 1RM

The goal here is to focus on controlled loading with speed out of the hole on each rep. This session is about developing great mechanics and consistent reps on the Back Squat.

Conditioning

12:00 EMOM

Min 1: 10 Dual Dumbbell Box Step-Ups

Level 2.

15 Plate Situps

:40 secs Single Skips

Min 2: 15 GHD Sit-Ups

Min 3: 10 Kettlebell Goblet Squats

Min 4: 50 Double Under’s

Dumbbells: 22.5/15kg

Box Height: 20in

Kettlebell: 32/24kg

Coaching Notes, Strategy, and Goals

Goal: Complete each working movement within the minute.

Stimulus: Midline and Quad Stamina

RPE: 7/10

Primary Objective: Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.

Secondary Objective: Keep the RPE for this workout at 7/10 or under

Accessories

3-5 Sets: For Quality

12.5m Reverse Sled Drag 150/100

12.5m Sled Push 150/100

40m Farmers Carry 32/24