Every 2:30 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 75%+
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%+
Set 5: 2 Reps @ 85%
Set 6: Max Reps @ 85%
Percentages are based off a 1RM Back Squat.)
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
For Max Reps
12:00 EMOM
Minute 1: Back Rack Reverse Lunges
Minute 2: Lateral Burpees over the Barbell
Minute 3: Strict Pull-Ups
Score = Total Reps
Barbell: 135/95lb (61/43kg)
Goals: 10-14 Lunges / 10-14 Lateral Burpees / 6-12 Strict Pull-Ups per minute
Stimulus: Strength Conditioning
RPE: 8/10
Primary Objective: Pick a rep target for each station before the clock starts and hit that same number all four rounds.
Secondary Objective: Consistency across all sets on all three movements.
Level 2:
12:00 EMOM
Minute 1: Back Rack Reverse Lunges
Minute 2: Lateral Burpees over the Barbell
Minute 3: Strict Pull-Ups
Barbell: 115/75lb (52/34kg)
Level 1:
12:00 EMOM
Minute 1: Back Rack Reverse Lunges
Minute 2: Lateral Burpees over the Barbell (Step Up, Step Over)
Minute 3: Banded Strict Pull-Ups or Ring Rows
Barbell: 75/55lb (34/25kg)
Masters 55+:
12:00 EMOM
Minute 1: Back Rack Reverse Lunges
Minute 2: Lateral Burpees over the Barbell
Minute 3: Strict Pull-Ups or Banded Strict Pull-Ups
Barbell: 95/65lb (43/29kg)
Competitor:
12:00 EMOM
Minute 1: Back Rack Reverse Lunges
Minute 2: Lateral Burpees over the Barbell
Minute 3: Strict Chest to Bar Pull-Ups
Barbell: 155/105lb (70/48kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Dual Dumbbell Front Rack Reverse Lunges
Minute 2: Lateral Burpees over the Dumbbells
Minute 3: Strict Pull-Ups
Dumbbells: 50/35lb (22.5/15kg)
For Quality:
3 Rounds:
:30/:30 Couch Stretch (nasal breathing, long exhale, let the hip flexor release)
:30/:30 Half Kneeling Quad and Hip Flexor Hold with Posterior Pelvic Tilt
8/8 Supine Figure 4 Glute Stretch Hold, :03 each (slow and easy, no bouncing)
:30 Dead Hang from Pull-Up Bar (relaxed grip, let the lats and spine decompress)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
General Warm-Up
2:00 Cardio Choice
–
10 Bootstrap Squats
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
5/5 World’s Greatest Stretch
–
2 Sets (Priming the Legs and the Pulling Midline):
10 Banded Pull-Aparts
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
8 Barbell Goodmornings
5 Back Squats @ 20×1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
–
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%