Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

STIMULUS
This is the 4th iteration out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks iteration
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat
*log your 2@ 100% of your 5RM and notate.

SHUTTLE SPRINTS
Set cones 10 meters apart for the shuttle sprints
Count a rep every time 1 point of contact touches beyond the cone
For example, down and back is 2 reps
STRATEGY
A good goal to have for these 5 intervals is to try and keep rounds within 5-10 seconds of each other
Move fast, but establish a pace from the beginning that you think you can repeat or improve upon
Below are some examples of two athletes round splits:
Fast Start: 2:00 - 2:15 - 2:30 - 2:45 - 3:00
Sustained Pace: 2:30 - 2:30 - 2:30 - 2:30 - 2:30
In both cases, the average round split was 2:30, but the athlete who sustained their pace throughout had a better overall score for the workout (2:30 vs. 3:00)
We'd rather be the sustained pace athlete than the athlete who started fast and fell off each round
Sustaining paces can lead to better scores, better recovery between rounds, and more time near our lactic threshold - which helps us get fitter