Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo
–
Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 Reps @ 60-65%
-
Then Get starting Loads on the Barbell
Back Squat
Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
Extra Instructions / Points of Performance
Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.
Specific Workout Prep (5-7 minutes)
Go over Dual Kettlebell Front Squats with the focus on the front rack positioning and upright torso. Perform 2 sets of 4 reps building loads to working weights.
- Bring barbells out to the floor and go over the Deadlift building over the course of 2-3 sets, performing 3-4 reps at time until working loads.
Then perform 1 set prior to getting the workout started...
2 Dual KB Front Squats
4 Deadlifts
6 Wall Balls
8 Abmat Sit-Ups
"Beefy Joker"
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 24/20kg)
Barbell: 102.5/70kg)
Wall Ball: 10/9ft
Score = Rounds completed successfully
Overview / Goals / Stimulus / Objectives
Goal: Complete each movement unbroken in under 40 seconds
Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.
Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.
Stimulus: Muscular Endurance / Leg Stamina
RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.
