Back Squat 1×1
Use the heaviest weight you can for the set.
Build to a heavy single in 10-12 mins.
Rest a little longer than normal between sets when you reach heavier weights.
This is what we have been training for; 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.”
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).
40 Box Jump Overs, 20 in
20 Stick Sit Ups
30 Box Jump Overs, 20 in
15 Stick Sit Ups
20 Box Jump Overs, 20 in
10 Stick Sit Ups
10 Box Jump Overs, 20 in
5 Stick Sit Ups
Stick Sit-ups / GHD Sit-ups
STIMULUS and GOALS
Stimulus for today is moderate-high intensity through the box jump overs into a grind, gut check on the sit ups. Athletes should move swiftly through the box jump overs and use the sit ups as a slight recovery for their heart rate.