Back Squat 1×1

* Use the heaviest weight you can for the set.

Heavy single in 15-18 minutes.

Rest a little longer than normal between sets when you reach heavier weights.

This is Week 1; all athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.” This is just the beginning and gives us a rough starting stop for the new cycle.

Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.

Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).

For time:

30 Pull-ups

30 Back Squats, 95/65 lbs

30 Burpees

* Rest 1 min

20 Chest-to-bar Pull-ups

20 Front Squats, 115/80 lbs

20 Burpee-to-Targets, 6 in

* Rest 1 min

10 Bar Muscle-ups

10 Overhead Squats, 135/95 lbs

10 Bar Facing Burpees

Target time each set:
Set 1: 3:30-4:30
Set 2: 3:00-4:00
Set 3: 2:30-3:30
Time cap each set:
Set 1: 6:00
Set 2: 5:00
Set 3: 4:00
Total workout time cap (including rest): 17 minutes
The stimulus for the workout today is moderate-high intensity while testing gymnastic and leg endurance. Athletes will be put through the gauntlet with this one on keeping big sets with gymnastics and grinding out reps on the squats. This will be tough, so ensure the proper scales are made so athletes finish within the time frame. Movement difficulty will increase across sections while volume decreases.

During the minute rest, athletes need to get their bar stripped down and ready for the next lift.