Day 74

A. Warm-Up 

Back Squat (Bar) 2 x 10 

Back Squat (95) 2 x 8 

Back Squat (135) 2 x 8-10 

B. Squat

Back Squat (3-3-3-3-1-1) 

60%, 70%, 80%, 85%, 90%, 90%

C. Unilateral Work 

Front Rack Reverse Lunges (3 x 10) 5/each leg 

D. Posterior Chain

Romanian Deadlift (3 x 8-12) 

E. Conditioning 

Treadmill Hill Sprints 

Start the treadmill and walk slowly for 2 minutes. 

Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. 

As soon as it’s up to speed, sprint for 20 seconds. 

At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. 

Repeat 10 times. 

Drop the speed and the incline and walk slowly for another 2 minutes.

What a Rush.

A.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

B.) Core Circuit: 3 Rounds of,

10 Strict Toes 2 Bar
20 Abmat
10 Barbell Rollouts
20 Cross Body Mountain Climbers
10 Hollow Rocks
1 Minute Plank
20 Med Ball Slams
45s Side Plank (L)
45s Side Plank (R)

C.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

D.) Conditioning: Treadmill Hill Sprints

- Start the treadmill and walk slowly for 2 minutes.

- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds. 

- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.) 

- Repeat 10 times. 

- Drop the speed and the incline and walk slowly for another 2 minutes.

I must break you

Warm-Up: 2 rounds, not for time of:

200m Row
15 AbMat
15 Hip Extensions
10 Strict Pull-ups
10 Push-Ups
10 Reverse Lunge with Reach
10 PVC Pass Throughs
10 PVC Overhead Squats
15 Band Pull Aparts

A.) Front Squat (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Three sets of,

DB Step Up (Single Side Loaded) x 8 (each) *rest 30s*

Romanian Deadlift x 10 *rest 60s*

- I highly encourage using straps for the Romanian Deadlifts

C.) Superset: Three sets of,

Bulgarian Split Squat x 8 (each) *rest 30s*

Cable Wood Chopper x 10 (each) *rest 60s*

D.) Conditioning:

Treadmill Hill Sprints 8 x 30s 

- Rest 60 seconds between sprints

- Rest is to be performed at a walking pace, and start increasing speed 15s before your sprint starts