Warm-Up

Every Minute on the Minute x 6 minutes

  1. Dynamic Squat Stretch
  2. Alternating Lunge with Overhead Reach
  3. Squat Hold Pushing Knees Out With Elbows
  4. Glute Bridge With Tempo (2-0-2-1) (Lowering – Bottom – Raise – Top)
  5. Band Resistance Lateral Walks
  6. Temp Cobra Squats (3 second pause at the bottom)

Every Minute on the Minute

  1. 5 Reps: Goblet Squats
  2. 5 Reps: Goblet Squats
  3. 5 Reps: Empty Barbell Squats
  4. 5 Reps: Empty Barbell Squats
  5. 3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
  6. 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