Performance (Leg focused):
Tip: PROGRESSION NOTE – SQUATS
We are adding a set this week to your Back Squats. Adding volume in this way is a means of progressing. You don’t have to increase your weight. Attempt to hit the same weights as last week, but do it for more sets.
Next week we will add one final set for the peak volume of the cycle.
Station 1: INTERVAL WEIGHT TRAINING: 10 min
3 SETS
300/240m Row
18 Wall Balls 20/14lb to 10/9′ Target
12 DB Box Step Ups 20/16″ (6/leg)
in the remaining time:
• Max Lateral Arc Med Ball Slam 10/7kg
On the screen, round one will start at 10:00. Round 2 at 06:40. Round 3 at 03:20.
Station 2: STRENGTH INTENSITY: 10 min
4 WORKING SETS
Back Squat x 5reps
Back Squat will be seen every week. It’s one of the primary exercises of this cycle. We had it in previous cycles as a primary exercise as well. However this time we are looking for heavy lifting. Only 3 working sets in 10- minutes:
Warm-up Sets: 1 to 3 :
Warm-up Set – 10 reps – Easy
Warm-up Set – 5 reps – Easy
Warm-up Set – 3 reps – RPE 6
Working Sets
Working Set 1 – 3 reps – RPE 7
Working Set 2 – 3 reps – same weight as set 1
Working Set 3 – 3 reps – same weight as set 1
Working Set 4 – 3 reps – same weight as set 1
Loading Note: Since we will see this exercise every Monday, record your weight and increase it next week.
Beginners should stay at not less than 8 reps per set.
Station 3: STRENGTH BALANCE: 10 min
4 SETS
1 complex non stop: perform all the exercises without racking back the BB
3 Good morning
3 Kang Squat
3/side Back rack reverse lunge
Station 4: SPEED STRENGTH : 10 min
EMOM
Minute 1) 1 Hang Power Snatch
Minute 2) 3 Box Jump Step Down
Advanced : BB / Beginners: DB