Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo
–
Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 Reps @ 60-65%
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Then Get starting Loads on the Barbell
Strength
Back Squat
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
Extra Instructions:
This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.
Conditioning
9:00 AMRAP
20 KB Swings
10 Box Jumps
7/7m KB Single Arm Overhead Walking Lunge
KB: 24/16kg
Box Height: 30/24in
Scale.
KB. 20/16
Box Height. 24/20
Lunge. KB Single Arm Front Rack
Score = Rounds + Reps
Goals / Stimulus / Objectives
Goal: 3 Rounds
Time Domain: ~2:30 / round
Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.
Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 7m segments on the Lunge
Secondary Objective: Keep a steady and smooth pace on the box
Stimulus: Leg stamina and muscular endurance
RPE: 8/10
Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.
