Mondays workout is below the week preview
Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Echo Bike
Thursday: A Longer Muscular Endurance Workout centered around midline endurance
Friday: Open 25.3?
3 Sets: For Quality
1:00 Cardio Choice
10 Reps of Squat Therapy
10 Kettlebell Deadlifts
10 Hollow Rocks
10 second Hollow Hold
10 Alternating Bird-Dogs
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Specific Barbell Prep (4-6 minutes)
Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo
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Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 reps a little heavier
Then get starting weight on the bar
Back Squat
Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
**yes you are dong 5 reps AND 3 reps AND 1 Rep in 4 Minutes.
This is the start of a 5,3,1 strenght training cycle.
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 53/35lb, (24/16kg)
Barbell: 225/155lb, (102/70kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft
Level 2:
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 35/18lb, 16/8kg
Barbell: 185/125lb, 84/57kg
Wall Ball: 20/14lb, (9/6kg)
Level 1:
12:00 EMOM
minute 1: 8 Goblet Squats
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 1 x 35/18lb, 16/8kg
Barbell: 60% of 1RM
Wall Ball: 14/10lb, (6/4kg)
Overview / Goals / Stimulus / Objectives
Goal: Complete each movement unbroken in under 40 seconds
Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.
Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.
Stimulus: Muscular Endurance / Leg Stamina
RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.
Workout Strategy
Pacing Plan:
KB Front Squats (8 reps) → Controlled & Unbroken
Keep the torso upright and core braced to prevent collapse under fatigue.
Breathing should match reps—inhale before the squat, exhale at the top.
Deadlifts (12 reps) → Unbroken or 6/6
Use a hip-dominant pull to avoid excessive lower back strain.
If grip or back fatigue sets in, break into 2 quick sets (6/6).
Wall Balls (16 reps) → Unbroken if possible
Focus on a smooth, efficient cycle—don’t rush the squat out of the catch.
Keep hands up and minimize unnecessary movement to conserve energy.
Abmat Sit-Ups (20 reps) → Active Recovery
Breathe deliberately to bring your heart rate down before the next round.
Smooth, consistent pacing—don’t rush, but don’t stop.