STRENGTH:
Front Squat:
– Build to a Heavy Single @ RPE 10
*Let’s find that single. This will be a good gauge of where we are at with this movement (positionally and strength wise). However, we didn’t necessarily deload for this, so its likely not a “true” 1RM.
—–then—–
Back Squat:
EMOM 10 of:
2 Back Squats @ 100% of Heavy Single from above
*If this too difficult to maintain as an EMOM, you may perform 10 x 2 w/ 1:00-1:30 rest
CONDITIONING / ACCESSORY:
3-5 x
100’ Walking Lunge (no weight)
500m Bike
100m Backwards Recovery Jog
*Because of the nature of this test day, athletes will begin this as they finish their squat work. The amount of rounds that they complete will be dependent on how much time is left.
***********************************
———FITNESS OPTION———
STRENGTH:
Back Squat:
– Build to a Heavy Single @ RPE 10
—–then—–
EMOM 10 of:
2 Back Squats @ 70-80% of Single
*If this too difficult to maintain as an EMOM, you may perform 10 x 2 w/ 1:00-1:30 rest
CONDITIONING / ACCESSORY:
Same as above
