WARM-UP
ON A 10:00 RUNNING CLOCK…
400m Run
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
5 Slow Air Squats
10 One and a Quarter Air Squats
15 Squat Jumps
20 Alt. Groiners

STRENGTH
Back Squat
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without
compromising mechanics.

Week 4 of 9

(Score is Weight)

WORKOUT
FOR TIME
60 Front Squats (155/115/75)*

* Every time bar gets dropped, Run 200m.
**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)

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