1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7's-into-10 Banded Air Squats5 Up Downs + Box Step Up5 Bench Press (empty bar/slow and controlled)2. Strength PrepUse moderate weight (65%) on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.3. Workout Prep2 sets:2 Burpee Box Jump Overs2 Front Squats (build-in weight)
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)* Complete a set on the 2 minutes *
Freedom (RX'd)75 Burpee Box Jump Overs (24”/20”)Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)(KG conv: FS 61/43)
Affiliate Compete (RX+)100 Burpee Box Jump Overs (24”/20”)Every 2 minutes perform 5 Squat Cleans (135/95). Start the workout with squat cleans(KG conv: FS 61/43)
Independence60 Burpee Box Jump Overs (20”/16”)Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).(KG conv: FS 43/29)
Liberty60 Up Downs + Box Step Ups (24”/20”)Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (light).
Target time: 10-12 minutesTime cap: 16 minutes
1:00 Barbell Quad Smash (each side)1:00 Couch Stretch (each side)1:00 Trap Smash (each side)