January 14th, 2019

Lower Body Strength
Part A and B repeat week to week. Track these metrics.

***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.

A. Back Squat OR Deadlift (alternate each week)
Ramp-up sets x Reps 10-6-3-3-1 (The 1-rep set should be 5-10% heavier than the working set)
Working Set: ONE challenging set of 5 reps
Example if the top set of 5 reps for Back Squat is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 3, 330 x 1, Then working set 315 x 5

B. Back Squat OR Deadlift (alternate each week) – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for the FOLLOWING week in part A

C. 1&1/4 Front-Squat “Clusters” (see video demo)
***Note that the video demonstrates the MOVEMENT but not the CLUSTER. So please read the information below and feel free to ask questions if you still have confusion around the “cluster” aspect

1 “Cluster” = THREE “single” reps completed as:
1 rep (rest 10 sec) 1 rep (rest 10 sec) 1 rep

For the “rest 10 sec” portion, rack bar, step back, take a quick breath, then unrack and squat.
Complete this 1.1.1 portion for 4 sets, starting light and increasing to one really tough set. Focus on EXPLOSIVENESS out of the bottom and the timing of the “turnaround” from the quarter squat into the bounce and change of direction back up. Rest as needed after each cluster

D. Broad Jumps – 5 sets of 3 reps
Each 3-rep set is meant that each jump is “max distance” (all-out effort)
Stop, pause, reset between each jump
Rest at least 1 min after each 3 reps

E. AMRAP 90 sec (Rest 90 sec) x 3 sets:

10 DB Front Squat (one on each shoulder) @ 20X0 tempo
12 Russian KBS
Max Reps Burpee Toes to Bar in remaining time

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