Wednesday 6.18.2025

*Program Note: Our Back Squat cycle is intensifying, leading to testing for a new 1-RM next Friday (6.27.2025); If you are not going to be here that day, you can a) shoot for a new PR today, or b) make it up another day next week, or the week following.

*Additional Note: If your lower back is extra stiff or sore from this week, and you’d like to avoid Back Squatting (or loaded squatting in general), perform the “Fitness” strength section with 4-6/leg Rear Foot Elevated Split Squats as a substitute.

“FITNESS”

A. Four sets of:
Back Squat or Goblet Squat x 6-8 reps @ 30X1
Rest 30 seconds
Front Foot Elevated Single Leg Hip Bridge x 8-10 reps/side @ 2011 (add a Dumbbell if needed)
Rest 30 seconds
Ring Rows x 10-12 reps @ 21X0
Rest 60 seconds

Perform 1-2 warmup sets on the Squat. Then, for your four working sets, aim for RPE 6, 7, 8, and 9, respectively.

B. Same as "Performance"

“PERFORMANCE”

A. Every 3:00, for 18 minutes (6 sets):
Back Squat
*Set 1 – 3 reps @ 80% (of 3-RM)
*Set 2 – 2 reps @ 90%
*Set 3 – 1 rep @ 97.5%
*Set 4 – 1 rep @ 102.5% (our first reps above your previous 3-RM)
*Set 5 – 1 rep @ 105%
*Set 6 – Max Reps @ 85% (allow only one full breath cycle at the top of each rep)

Once again, base these percentages off or your 3-rep max Back Squat from 4.28.2025 (or whatever basis you used last squat session).

B. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 — 150ft Filly Carry (as heavy as possible -- switch sides halfway)
Minute 2 — 10/8 Calorie Bike Erg Sprint
Minute 3 — 30 Second Front Leaning Rest on Rings or Plank Hold

*Note times for your Bike Sprint each set. The goal is fastest times across all five sets.

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.