07/27/2020

Back Squat (5×5; building across sets AHAP)
5 sets of 5 reps: we’re going to be using sets of 5 to build our back squat VOLUME, so consider the total tonnage to be the driving force behind this program.

Tonnage = total sum of (weight x reps)

By that reasoning, starting heavier and finishing at the same weight would be an overall increase in volume, as would doing all 5 sets at your middle weight. However, our goal is to finish our last set as heavy or heavier than last week’s last set each time. Therefore, that is the weight you will record daily.

Weekly increase in your heaviest load should only be a small difference – like 5 pounds – and there should always feel like there’s one more rep or another 5 pounds left in the tank. That way, you’re not overtraining. Volume should only ever increase by 50 pounds at the absolute MOST, which is an average of 10# per set.

Accessory
– In the following portion, you can pick and choose any 3 items from Strength Accessory, Conditioning Accessory or Competitor Accessory
– Each item will have a 10 minute time cap with 3 minutes to transition, so this goes very quickly and on stays very structured.
– Order is important, so A’s all go at the same time, as do B’s and C’s
Metcon
Accessory Strength
A)
Power Clean:
2-3 Reps Every 90sec x 6; building

B)
Clean Pull + Hang Power Shrug
3+5 E2MOM x 5; all heavy

C)
4-5 Rounds x
8-12 per side Box Step Up (weighted, DB on shoulders)
10-15 Barbell Hip Thrusters

Metcon
Accessory Conditioning
A)
Rowing Repeats:
10 min x
Row 20/16 cal (sprint)
Rest 1 min

B)
EMOM x 9
30 sec Max Reps Box Jumps
5 Burpees

C)
10 min AMRAP
50ft Walking Lunge
100m Run

Metcon
Accessory Competitor
A)
E2MOM x 5
15/12 Cal Assault Bike
5 Power Clean and Jerk @ 135/95

B)
EMOM x 9
min 1: 30 sec Max Rep Bar-Facing Burpee
min 2: 30 Sec Max Rep Burpee Box Jump Over

C)
7 min AMRAP
9 Deadlift @ 225/145
50 Doubler Unders/Heavy Rope SIngles