TUESDAY

Warm-Up

2:00 Cardio Choice

–

:60/:60 Hip Flexor Stretch

straight into

Squat Prep 0.1

10 Seated Hip Switches (Knees 90/90)

10 Alternating WGS (Worlds Greatest Stretch)

10 Down Dog Toe Taps

10 Cossack Squats

10 Intentional Squat Jumps

Specific Barbell Prep

Back Squat

5 Reps @ 60% 

3 Reps @ 65% 

3 Reps @ 70%

Then Working Loads on the Bar

Back Squat

Fitness

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 7 RPE

Set 2: 5 Reps @ 7 RPE

Set 3: 5 Reps @ 8 RPE

Set 4: 5 Reps @ 8 RPE

Set 5: 3 Reps @ 8.5 RPE

Set 6: 3 Reps @ 9 RPE

Performance

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 80%

Set 2: 5 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 90%

Set 5: 1 Rep @ 95%

Set 6: 1 Rep @ 95%

Coaching Notes, Strategy, and Goals

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell 

RPE: 9/10, Heavy Singles will place a good amount of CNS stress on the system today. 

Key focus areas:

• Bracing and Breathing Technique / Keep Global Tension

• Controlled Descent + Fast Ascent 

Conditioning

Performance

For Time:

21-15-9

Cal Row

Power Cleans

Box Jump Overs

Fitness

18-12-9

Load: 60/40

Box Height: 24/20in

Coaching Notes, Strategy, and Goals

This is a classic sprint-style triplet with moderate-to-heavy power cleans and high-output box jump overs. The workout is moderate and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.

Time Domain: 9-12 min

Time Cap: 13 min

Stimulus: Power effort, power output, and fatigue resistance

RPE: 9/10

Focus: Fast-broken Power Clean sets and aggressive, efficient box movement

Primary Objective: Move fast, but not recklessly—this is a shortish workout, but grip and legs will blow up quickly if not managed.

Secondary Objective: Minimize transition time and keep sets quick and tight.