1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
10 Banded Air Squats
5 Up Downs + Box Step Up
5 Bench Press (empty bar/slow and controlled)
2. Strength Prep
Use moderate weight (65%) on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.
3. Workout Prep
2 sets:
2 Burpee Box Jump Overs
2 Front Squats (build-in weight)
Shake it Off
Freedom (RX’d)
75 Burpee Box Jump Overs (24”/20”)
Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)
(KG conv: FS 61/43)
Affiliate Compete (RX+)
100 Burpee Box Jump Overs (24”/20”)
Every 2 minutes perform 5 Squat Cleans (135/95). Start the workout with squat cleans
(KG conv: FS 61/43)
Independence
60 Burpee Box Jump Overs (20”/16”)
Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).
(KG conv: FS 43/29)
Liberty
60 Up Downs + Box Step Ups (24”/20”)
Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (light).
Target time: 10-12 minutes
Time cap: 16 minutes
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *