MOBILITY AND MAINTENANCE
S1. Wall Couch Stretch
S2. Lacrosse Ball Hip Flexor
PRIMER
2 Sets For Quality
5 Single Leg Deadlift straight into Reverse Lunge (per leg)
5 KB Windmills
20 Narrow Stance Shoulder Taps
Straight into
20 Cross Crawlers
STRENGTH
Grunt Work Week #1
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed "On the 2:00", where we then transition to five sets of singles "On the 1:00". We'll be repeating this exact rep scheme next week, building upon these loads.
CONDITIONING
