Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs

General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Glute Bridge March
8 Goblet Squats (light KB or DB)
8/8 Reverse Lunges (bodyweight)
:15 Hollow Hold
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~50%
3 Reps @ ~60%
Build to 70% starting load for strength work

After Front Squats Before Strength Conditioning
Conditioning Primer (1 Round @ 50–60% Effort)
2 Bench Press (light-moderate load)
4/4 Back Rack Reverse Lunges (light load)
8 GHD Sit-Ups or AbMat Sit-Ups

Strength
Front Squat
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%

% of 1RM Front Squat

Primary Objective: Hit the prescribed % with positions and speed.
Secondary Objective: Achieve the final 5 reps with the feeling that you could complete 10 reps

Stimulus: Absolute Strength and Positional Stability

Movement Modifications:

For those with any SI joint dysfunction or Sciatica look to adjust to a Front Rack Lunge or Box Squat

We can adjust to a zombie squat for mobility issues in the front squat, a safety bar squat or even move to a Back Squat if needed.


Conditioning Primer (1 Round @ 50–60% Effort)
2 Bench Press (light-moderate load)
4/4 Back Rack Reverse Lunges (light load)
8 GHD Sit-Ups or AbMat Sit-Ups

“Summit Strength”

16:00 EMOM

minute 1: 4 Bench Press
minute 2: 8/8 Back Rack Reverse Lunges (or front rack if you are not comfortable putting a bar on your back from the floor
minute 3: 16 GHD Sit-Ups
minute 4: Rest
Bench Press: 75%+ and Building to Heavy 4 Rep
Back Rack Lunges: 135/95lb, 61/43kg, From the Floor

Level 2:
12 GHD Sit-Ups
Lunges: 95/65lb, 43/30kg

Level 1:
4 Bench Press
8/8 Dumbbell Reverse Lunges
16 Abmat Sit-Ups
Dumbbells: 35/25lb, 15/12kg
Masters 55+
Sub V-Ups for GHD Sit-Ups
Lunges: 95/65lb, 43/30kg

Stimulus: Develop raw upper-body pushing power, single-leg stability, and midline endurance
RPE: 7–8/10

Primary Objective: Building to a heavy 4 rep Bench press with the goal of hitting around 85% today.

Secondary Objective: Maintain consistent, controlled lunges and crisp GHD sit-ups without sacrificing positioning.

Workout Strategy:
On the bench press, start around 75% of 1RM and increase weight each round if form allows. Lunges should be driven through the front foot with full foot contact and presssure with an upright torso—focus on balance and depth. GHD sit-ups should be smooth and controlled with the emphasis on using the glutes, hamstrings, and quads to fire and bring the torso up. Use the rest minute for full recovery and to adjust loading.

Movement Modifications:

GHD Sit-Ups: Lower reps to 12 or sub Abmat sit-ups for reduced lumbar extension. For lower back sensitivity, substitute tuck-ups or weighted hollow rocks to maintain core engagement.

Bench Press: Look to move to a close grip bench press for those with shoulder limitations and adjust the % down a bit.. If not enough benches are available, substitute floor press. For shoulder limitations, use a neutral grip with dumbbells or perform push-ups with a plate or band for added resistance.

Back Rack Reverse Lunges: Reduce barbell load or dual dumbbell reverse lunges for athletes that are challenged to clean the barbell and get it into the Back Rack position.