General Warm Up (5-12)
1:00 Row
1:00 Bike
1:00 Alternating step ups (20’) (easy pace)
2 rounds
Specific Warm Up (12-27)
10 Samson lunge
10 Lateral lunge
10 Cossack slide
5 Wide stance air squat
5 Normal stance air squat
5 Narrow stance air squat
_______
5 Empty barbell back squat
3×5 Building back squat to opening weight.
RXConditioning: (30-50)
Every 4:00 x 5 sets
Back Squat ladder
20-10-5-10-20
Intermediate and Baseline: same training
*Chasing big numbers today. You are rewarded for each rep successfully completed. This means if my first set is done with 225lb., then I multiply it x 20 for that set’s total poundage. This is to help athletes understand the real value of strength training. Each rep is rewarded to your body through the stimulus it creates, and if others are stronger and moving more load it actually makes them even stronger still–the rich get richer and this helps give literal examples of poundage moved through a heavy day. Challenge yourself and you too shall be rewarded!
(52-60)
100 step ups, not for time. (24/20”)
*Quality and tolerance here today
+
2:00 easy bike or row
(0-5)
Today we go heavy. Today’s heavy day is a different stimulus with some higher volume contractions. The idea is to put our strength endurance development to the test and see how well we can load up the bar for big sets. There are some people in each community who respond better to strength gains with higher reps like this than on lower reps, but the key is that these loads will still be “heavy”. What does heavy mean? Well simply put, when it is a set of 20, you should be concerned you may not make it to 20 around rep 17. You may need to a take a few more breaths before the next rep and you may not be sure you can do the same weight you start with on the first 20 that you end with on the last 20 because of how hard it was. This is the same for any rep scheme. To get the results, we must find our threshold. This also acts as general squat stamina in prep for “Chad1000x” taking place on 11/11/25.