In 30 min

Find your 3 rep max

Back squat

score is 3 heaviest successful lifts

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Goal & Intensity:

• Find today’s heaviest three-rep back squat.
• Range of motion is more important than the weight. We want to see deep squats below parallel.
• This is the first heavy test, so keep an open mind and remember that this marks the start of a new strength cycle.
• Execution: Gradually increase the weight and aim to find your three-rep max within 30 minutes.
• Progress: Add weight in a controlled manner and take enough rest between sets. Calculate about 6-8 attempts/sets.
• Tip: Focus on good technique – strong core engagement and balanced movement from start to finish.

RPE: 8-9/10

For Load:
1 - 1 - 1 - 1 - 1 - 1 - 1
Back Squat
- Lift every 3:00

For 15 minutes

• hi-hang power clean triples

for 25min

3-position clean

• hi-hang, below knee, an inch off the floor

Front squat 4 x 4

30:30 sec

For Time:

50 Cal Row
50 Du
50 MB Clean 9/6kg
50 Box Jump 24/20"
50 Ring Row
50 V-Up
50 DB Snatch 22,5/15kg
50 Russian twist lunge 20/15kg

TC 30min!

NOT ALL OUT!

STRENGTH

Back Squat

4x6 @ 86-89% of 3RM or RPE to 4+

Target: add loading compared to last week.

For Load:
3 - 3 - 3 - 3 - 3 - 3 - 3
Back Squat
- Rest 4:00-5:00 between sets

Back Squat

75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*Percentages counted from 1RM are
67,5%
76,5%
85,5%

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

For Time
50 Cal Row
50 Du
50 Air Squat 20/15kg
50 Box Jump 24/20"
50 Push Up
50 Burpee
50 GTOH 20/15kg
50 T2B
50 OH Lunges 20/15kg
50 m Bear Crawl