4x10 (5R/L) - Dead Bug w/ Plate
7 of 12: 20 REP Back Squat
3x5 - warm up sets, gradually building to starting weight then:
20 UB Back Squats +5# from last session
**Athletes will add 5 pounds to their last 20-rep back squat weight (55-65%[3RM] or 50-60%[1RM]). They will then perform 20 UB high bar back squats at this weight, no racking the bar. This program will run 2x per week for the next 6 weeks and athletes will be adding 5# each squat session. If an athlete missed a squat session, they should still only go up 5# and not try “catching up” by adding more weight. If there are any close fails on the 20-rep, athletes will repeat the same weight during the next squat session.
3 min AMRAP x4 Rounds
Buy-in: 50 Doubles / 100 Singles each round then
AMRAP in remaining time:
9 Air Squats
**Rest 1 min after each round**
NOTES: Score Total Completed Rounds + Reps. Athletes will begin each round with 50 Doubles or 100 Singles but keep a running total of their Air Squats, Push-ups, and Pull-ups (e.g. athlete finishes Rd 1 w/ 3 Rds + 1 Air Squat, athlete will begin Rd 2 w/ 50 Doubles or 100 Singles then pick up where they left off on their last round w/ the air squats. Easiest way to track this type of workout is not mark off a round until it is fully complete. Please caution athletes to maintain standards and quality reps!!
Pre-Hab / Re-Hab (Levi)
Banded ankle mobilization on a plate
20 knee over toe reps on each side
Box/bench ankle stretch
Accumulate 1 minute of stretching on each ankle
Goblet squat ankle stretch with plate
Accumulate 1-2 minutes in bottom of squat leaning on each side
EMOM x10 min:
Even min: 3 Pause OHS **3 sec pause** (135/95)
Odd min: 10 GHD Sit-ups / 15 AbMat Sit-ups
NOTES: Record Completed Rounds + Reps. Athletes should include a 3 sec pause at the bottom of each OHS.