Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 single unders
5 step back lunges (each side)
3 back squats + 3 pause back squats (empty bar – build across sets)
5 alt. V-ups (each side)
3-inch worms
**2.Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60+10lbs % in 3-4 sets hitting 2-3 reps a set
**3. Workout Prep**
1 set
10-20 Double Unders
10ft Front Rack Lunge (lightweight)
3 Knees to Elbows + 2 Toes to Bar
Back Squat 5×5
Back Squat
– 5 sets x 5 reps @ 60%+10lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Click “Workout prep notes available” directly below for the full description
Back Pause Squat 5×2
Back Pause Squats
– 5 sets x 2 reps
* Complete a set every 90 seconds *
Click “Workout prep notes available” directly below for the full description
Wanda
3 Rounds
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge 50s/35s
25 Toes to bar
Accessory
3 rounds
8 Seated Single Arm DB Press (each side – moderate weight)
8 Single Dumbbell RDL’s (each side – moderate weight – hold DB in hand opposite of working leg)
8 Single Dumbbell Bulgarian Split Squat (each side – load DB on shoulder of working leg side)
Back Squat 5×5
Back Squat
– 5 sets x 5 reps
Wanda
3 Rounds
100 Single Unders
100’ Double Dumbbell Front Rack Walking Lunge
25 Sit Ups
