Back Squat
6 Sets:
Set 1: 12 Back Squats @ 50%
Set 2: 10 Back Squats @ 60%
Set 3: 8 Back Squats @ 67%
Set 4: 12 Back Squats @ 55%
Set 5: 10 Back Squats @ 65%
Set 6: 8 Back Squats @ 70%
Rest 1-2 Minutes Between Sets.
Alt between sets banded pull aparts/banded lat pull downs.
Goal 50 reps each
4min per movement
1min rest
4 movements (mix of upper and lower body)
BB OH lunge (option front rack) 95/65
DB curls sitting
DB/kb elevated sumo squats
LM standing press
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat