General Warm Up (5-12)
10-10-10 Banded Complex
;15 Single Leg Wallsit (each side)
4 Spiderman Lunge Stretch (each side)
10 Slow Air Squat
Spiderman lunge stretch:
Specific Warm Up (12-18)
Back Squat:
10 Bar on back Reverse Lunge Step (5/side)
3-5 Tempo Back Squat (:03 lower, :03 bottom)
3-5 Normal Back Squat
then…
3-5 reps building to 10 RM attempt
+
:10 Russian Twists
:10 Russian Plate Hold
(18-46)
Build to a heavy set of 10 Back Squats (unbroken)
+
1×10 at 90% of the set of 10
1×10 at 85% of the set of 10
Rest 3-4 minutes between sets after heavy 10 is established.
RX (50-58)
:20 Max Russian twist (25/15lb.)
:20 Russian plate hold (plate overhead, balance on butt, feet up, knees bent)
x2
2:00 rest
3 rounds for max reps
Intermediate
:20 Max Russian twist (15/10lb.)
:20 Russian plate hold (plate overhead, balance on butt, feet DOWN, knees bent)
x2
2:00 rest
3 rounds for max reps
Baseline
:20 Max Russian twist (unweighted)
:20 Russian hands hold overhead (hands overhead, balance on butt, feet down, knees bent)
x2
2:00 rest
3 rounds for max reps
In contrast to yesterday’s stimulus, today is all about going heavy. The goal is to establish a heavy set of 10, and for some athletes, potentially a true 10-rep max.
Everyone responds differently to higher-rep strength work. Some athletes can handle a large percentage of their 1RM for 10 reps, while others will find that 65–70% becomes very challenging. Regardless, the goal is to make your set of 10 as heavy as possible.
During the build-up, be smart with your energy. Perform enough reps to prepare for your working sets, but avoid doing full sets of 10 until it’s time to test. As fatigue builds, don’t be afraid to pause and breathe with the bar on your back, but remember that time under tension will continue to add fatigue and make the remaining reps more difficult.
After establishing your heavy set of 10, you’ll complete two back-off sets at 90% and 85% of that load. These will be challenging after the effort you’ve already put in. We’ll finish the day with a short, intense conditioning piece focused on core work.