On Thursdays
Lower body-focused:
Conditioning : Pacing: For set-rep and AMRAP formats, find a sustainable pace that allows you to maintain quality form throughout the workout. Avoid starting too fast to prevent early fatigue. Prioritize proper technique over speed, especially in weighted and complex movements. Minimize downtime between exercises to maintain a high heart rate and maximize metabolic conditioning.
Strength Intensity 2 Approach/Progression
During this six-week progression, the front squats will alternate each week between a 1-1-4 front squat and a traditional front squat
Station 1: 10 min lift
Sumo Deadlift (10 min)
3 working sets: For advanced clients follow the below format
1 to 3 Warm up Sets
- Warm-up Set 1 – 8 reps – Easy – RPE6
- Warm-up Set 2 – 6 reps – Moderate – RPE6
- Warm-up Set 3 – 4 reps – Moderate – RPE6
3 Working Sets (Beginners stays at 6-10reps)
- Working Set 1 – 3 reps – RPE 7
- Working Set 2 – 6 reps – Decrease 10% from Set 1
- Working Set 3 – 9 reps – Decrease 10% from Set 2
60 / 77 / 94 / 135 / 128/ 120
Station 2: 10 min lift
4 Working Sets
1-1-4 Front Squat
Warm-up Sets
Warm-up Set – 6 reps – Easy
Working Sets (Beginners stays at 6-10reps)
Working Set 1 – 3 reps – RPE 7
Working Set 2 – 2 reps – RPE 7
Working Set 3 – 1 reps – RPE 7
Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 3-6 reps)
Progression Note: Aim to increase Set 1 weight by 2-5% from Week 1
my weight: 55/ 65 / 75/85/55
Station 3: 10 min Lift
5 sets
1) 12 Goblet Cossack Squat (4/side)
directly into
2) 12 Goblet Squat
Progression: Focus first on improving the range of motion compared to first week. Reps have increased. The weight should be close to the weight utilized in Week 3.
Station 4: 10 min Condition
12-10-8-6-4
• DB Front Rack Walking Lunges 50/35lb (R+L=2)l1–l2
• Burpee Over Dumbbell Laterally
• Dual Dumbbell Hang Power Clean 50/35lbl1–l2
• Dumbbell Suitcase Box Step Overs 50/35lbsl1–l2
weight: 2X24 . Finished 3 first round only
