8-6-4 Barbell Back Squats: Building Load to Working Loads for Strength
6 Dual Dumbbell Power Cleans
6 Dual Dumbbell Reverse Lunges
20 Double Unders
Dumbbells @ Warm-Up Loads
Strength
Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%
Extra Instructions / Coaches Notes
We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.
A note that now we will have increased rest
"Blastoise"
8:00 AMRAP
1-2-3-4-5... Dual Dumbbell Power Clean
2-4-6-8-10...Dual Dumbbell Farmers Lunges
10-20-30-40-50...Double Unders
Load: 50/35lb, 22.5/15kg
Goals / Stimulus / Objectives
This 8:00 AMRAP is a ladder-style workout designed to test athletes' coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer's Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.
Goal: 6-8 Rounds
Primary Objective: Unbroken reps across each movement
Secondary Objective: If possible go directly from the Dual Dumbbell Power Clean directly into the Dual Dumbbell Farmers Lunges
