5m - Brief the Strength Cycle; important notes…
Athletes will do two waves of squats, with a 5-3-1 rep scheme. Percentages listed below. Each week we will add weight based upon the range in which you tested below. Both sets of 5, 3, and 1 each day will be at the same load.
Push Ups - everyone will do deficit, tempo push ups. Either from their knees, toes, or weighted.
Discuss the tempo, and how it works - the format is below.
10m - Dynamics
Strength - 20m to complete two sets of:
5-3-1 Back Squat (see below for loading)
After every set of back squats, athletes will complete a set of 5 tempo pushups
The tempo is a 1s hold at the top, a 2 second descent, and then an explosive drive back to the top
If an athlete’s back squat test was…
200lbs or less - add 2-3lbs to each set
200-300lbs - add 3-5lbs to each set
300+ - add 5-10lbs to each set
MetCon - 6m AMRAP:
6 SDHP 115/75
4 Bar Facing Burpees