Strength: 15 minutes
High Pause Back Squat 3×2 @ 5RM Load
*NOTES: If the athlete missed high pause back squats (on 5/5), use a weight just heavy enough to slow down a bit on the second rep.
Conditioning/Sport: 18 minute TIME CAP
7-6-5-4-3-2-1 Front Squat, 205#/135#
*TARGET INTENSITY = 9
– Romanian Deadlift 4×10
– Build to a weight the athlete can perform with good mechanics for all four sets.
– Athlete should go as low as necessary for a good stretch in the hamstrings while keeping the knees slightly soft and back flat.