Sc: Week 1 – Day 5 – Friday Sept 24

Estimated time to complete: 2 hours (including 20 minute warm-up and aerobic work)

Lower Body Warm-up:
Keep this quality work. Focus on tension and getting enough work per section to create a positive change. This only benefits us if it’s consistently done over the six weeks.

Foot Lacrosse smash – about 2 minutes each foot
PNF Calf Stretch
Couch Stretch

Primary Work:

  1. Back Squat: 4×8 @ 70% – rest 3-5 minutes between sets. Belt/shoes/sleeves. EXPLODE. So much speed. 
  2. Deadlift: 3×8 @ 70% – Sets 1 and 2 not TNG, reset. Set 3 can be touch and go, but movement should be flawless with a great lockout. Rest 3-5 minutes between sets
  3. Tempo Front Squat: 8×3  – rest periods can be shorter here if desired. Tempo 31X2. Percentage is variable here, but start at 70% and go by feel, but finding a weight that is heavy but that you can still control the tempo is key. . 3 seconds down, 1 second pause, explode up, 2 seconds at the top. DON’T BE A WEENER AND RELAX INTO/IN THE BOTTOM.  Tension, baby. Torso alignment should be flawless and not change coming out of the bottom.

Back/Abs: 4 sets – Max GH Raises, rest 1 minute, then max weighted back extensions (around ten reps, aim for a heavier load than earlier in the week). Rest 1 minute then max weighted supine GH hold. (sub straight leg DB deadlift for GH Raises/Back extension if you don’t have access to a bench. Lsit/Lhang/Hollow hold sub for GH hold)


1 minute max burpees
-Perform a heart rate primer here:
3 rounds:
Every minute on the minute perform 4 – 6 burpees as fast as possible (should get at least 30s rest). Rest until recovered, then perform. GO SO HARD BURPEES PUKE YESSSS

then go directly into….

Seconday Work – Aerobic Conditioning
A)For 10 minutes – Zone 2 Pace (70-80% MHR) Scale reps as needed
20 Cal AirDyne/Assault Bike (Sub 30-60 DUBS or singles here)
15 KBS 53/35 -swing KB only to middle of sternum
10 Burpees
Rest 2 minutes before starting B
B) For 10 minutes – Zone 2 Pace (70-80% MHR) scale reps as need
60ft farmers carry – can be moderately heavy
60ft Bear Crawl back
60 ft backward/forward sled drag (alternate each round
rest 2 minutes before starting C

C) For 10 minutes – Zone 2 Pace (70-80% MHR) scale reps as needed
20 Cal Skierg or Row  (sub light ball slams, kettlebell swings or air squats here)
15 push-ups
30-60 DUBS


One thought on “Sc: Week 1 – Day 5 – Friday Sept 24

  1. Lower body warm-up: complete
    Back squat: 265 for two sets, then 270
    Deadlift (conventional whaaaaat): 275, all reset, no TNG cause I am elite
    Front Squat: 215 and squeezed out all the nectar from the tempo/pauses (belt because back felt old)
    “Sophia”: 21 burpees
    Aerobic conditioning: complete. Had to improvise for the second section


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