WARM UP – MOBILITY
90s – 2min min row
Dynamic joint warm-up + pre squat stretch
Squat + core activations
Tech: Box squat + practice 12-15 reps with an empty barbell
BOX SQUAT X 4
Every 3 min x 5 sets:
Box back squat @3,1,X,2 tempo
8-6-6-4-4 reps (Go by feel with the loading, but a suggested starting weight would be ~60-65% of 1RM, finishing heavier than your 6 reps done 2 weeks ago)
Squat with wider than usual stance and sit back to a bench or box that is at or just above parallel.
Keep tempo, mechanics and speed on the drive up a priority, no slow grinding reps.
Every 2 min x 8 set:
Row 15/12 Cals (should be under 45-60s on each set)
3 Squat cleans (1.1.1. Start at a light – moderate weight, Increasing load as needed to a heavy/safe triple)
Score is heaviest set of 3 cleans, Rx if you maintain the 15/12 cals across all sets.
You may rest a little before going in to the cleans, but maximum 3-5s rest between the 3 clean reps.
Squat clean must be completed within the 2 min, and ideally you’re getting a little rest going in to each row