GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
60s Pigeon Pose on Box Each Side
WARM UP
0-10 minutes
3 Rounds
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs) “
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs) “
STRENGTH/SKILL
10-30 minutes
Back Squat Cluster (1-1-1)
* Rest 2:00
* Take between 5-6 working sets to work up to 1RM.
* Re-rack weight and rest 20s between reps.
* Try to work above 90% of 1RM. * Beg: 5 x 5, adding weight in between sets.
* Take between 5-6 working sets to work up to 1RM.
* Re-rack weight and rest 20s between reps.
* Try to work above 90% of 1RM. * Beg: 5 x 5, adding weight in between sets.
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
6 Rounds
3 Squat Cleans @70% of 1RM (135/95)
6 Burpee Box Jumps (30, 24)
Rest 90s.
ACCESSORY
100 Banded Leg Curls each leg