Warm-up

Strength:

Day 1 of a new back squat cycle. The first few weeks will focus on tempo. Use this time to dial in your positioning, with a big focus on getting below parallel with the 2 second hold and lighter weights. The percentages are based on your regular back squat. If you don’t know your 1RM, go based off rate of perceived exertion (RPE). Talk with your coach about how this should feel each week in accordance with the percentages and progressions.

Tempo Back Squat @32X1

3×65, 2×70, 2×75, 1×80, 1×82%

Followed by one set of Back Squat x 3 reps @80% with No Tempo

Rest 2min between sets

Conditioning:

Rx wall ball target is ABOVE the line, not touching the line.

As Many Reps as Possible in 2min of:

Toes to Bar

Rest 1min

As Many Rounds and Reps as Possible in 4min of:

5 Toes to Bar

7 Wall Balls 20/14 to 10ft

Rest 2min

As Many Rounds and Reps as Possible in 6min of:

5 Toes to Bar

7 Wall Balls 20/14lb to 10ft

9 Box Jump Overs 24/20

Or

As Many Reps as Possible in 2min of:

Hanging Knee Raises

Rest 1min

As Many Rounds and Reps as Possible in 4min of:

5 Hanging Knee Raises

7 Wall Balls 14lb to 10ft/10lb to 9fit Still must be ABOVE the line

Rest 2min

As Many Rounds and Reps as Possible in 6min of:

5 Hanging Knee Raises

7 Wall Balls 14lb to 10ft/10lb to 9fit Still must be ABOVE the line

9 Box Jump or Step Overs 24/20