Warm-Up
Every Minute on the Minute x 6 minutes
- Dynamic Squat Stretch
- Alternating Lunge with Overhead Reach
- Squat Hold Pushing Knees Out With Elbows
- Glute Bridge With Tempo (2-0-2-1) (Lowering – Bottom – Raise – Top)
- Band Resistance Lateral Walks
- Temp Cobra Squats (3 second pause at the bottom)
Every Minute on the Minute
- 5 Reps: Goblet Squats
- 5 Reps: Goblet Squats
- 5 Reps: Empty Barbell Squats
- 5 Reps: Empty Barbell Squats
- 3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
- 3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
Back Squat
Back Squat
Ascending EMOM Style 5RM
2:00 – 5 Reps @ 60% 1RM
2:00 – 4 Reps @ 70% 1RM
2:30 – 3 Reps @ 75% 1RM
2:30 – 2 Reps @ 80% 1 Rm
3:00 – 1 Reps @ 85% 1 Rm
4:00 – 5 Rep Max Attempt
4:00 – 5 Rep Max Attempt
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.
Accessory
3 Rounds Interval Accessories / 60 seconds work cap / 15 seconds transition
6 Reps: Front Squats
8 Reps: Dumbbell Romanian Deadlift
8 Reps: Bulgarian Split Squat Right
8 Reps: Bulgarian Split Squat Left
10 Reps1: Hollow Hold Knee Tuck