10m - Dynamics

5m - Brief the Strength Cycle; important notes…

  1. 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.

  2. Push Ups - everyone will do deficit, tempo push ups. Either from their knees, toes, or weighted.

  3. 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 6 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 - 5m AMRAP:

6 Muscle Cleans 95/65

18 Lateral Bar Hops