Back Squat 8-10-10

Establish an 8 RM for the day
–then–
1x of 8-10 reps at 90%
–then–
1x of 8-10 reps 80% of the original 8RM.

Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition (don’t go until form breaks).

Try and reach a heavy 8 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 5-6 reps and save the 8 rep for the final attempt.

Focus on a strong and stable mid-line while driving through the mid-foot. Pause at the top of each rep and regain a deep stomach breath before descending.

The goal should be to get a slightly heavier weight than the previous week (donโ€™t increase to sacrifice form)

2 rounds, each round for time, of:

15/12 Row Calories

15 Burpee Broad Jumps, 4/3 ft

15/12 Row Calories

* Go every 10 mins.


2 rounds, each round for time, of:

15/12 Air Bike Calories

15 Burpee Broad Jumps, 4/3 ft

15/12 Air Bike Calories

* Go every 10 mins.

Super set with B.

Complete as-
0:00-5:00
Perform A
5:00-10:00
Perform B
10:00-15:00
Perform A
15:00-20:00
Perform B

TARGET SCORE
Target time each set: 2:30-3:30
Time cap each set: 4 minutes

STIMULUS and GOALS
Stimulus is moderate intensity across all sets. Athletes will alternate between work stations each set and aim to score the same timing on each specific station. Effort on the first machine of each set should be at a pace that allows athletes to apply an intentional effort each time they get to the burpees.

New movement for a lot of athletes on the Burpee Broad Jump. Ensure athletes practice a few reps and are efficient with the land and turnaround.