ON THE 0:00...
A. STAMINA SQUAT (Master)
On the 90 Seconds x 6 Sets: 1 Front Squat + 3 Back Squats
Working loads use our estimated 1RM Front Squat, for *both* movements. At the start of each set, always taken from a rack, complete 1 front squat. Immediately place the bar into the rack and change to the back squat, for the following 3 repetitions. There is no scheduled rest between the front and back aside from changing positions in the rack.
Today’s loading (Week 5) –
Set #1 – 73% of 1RM Front Squat
Set #2 – 76% of 1RM Front Squat
Set #3 – 79% of 1RM Front Squat
Set #4 – 82% of 1RM Front Squat
Set #5 – 85% of 1RM Front Squat
Set #6 – 88% of 1RM Front Squat
STAMINA SQUAT (Rx)
A. Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Working load today is at 70% of our best Front Squat, for *both* movements.
ON THE 20:00...
C. “DB BLITZEN"
5 Rounds: 20/16 Calorie Row
10 DB Thrusters (50/35lb)
ACCESSORY
D1. KB Carry ONE Front Rack, One side Loaded
30” x 4 set - 1’ rest
D2. Lateral step up
41X0; 6-8/leg x 3 set - 15” rest
D3. Dumbell side Loaded Split Squat Rear Foot Elevated
31x1 6-8 rep/Leg x 3 set - 1’ rest
D4. Dumbell Romanian Dead
2110 6-8 rep x 3 set - 1’ rest