3:00 Banded Glute Activation Walk
1:00 Squat Hold
2:00 of Bodyweight GFYs (Lunge, Lunge, Squat)
1:00 Bike, Build in speed every :10 Then, 30 Russian KB Swings 53/35lbs focusing on violent hip extension
Immediately after each set, perform an :08-12 AAB sprint for max wattage. As soon as your wattage starts to fall off, stop. Athletes may perform a rolling start.
Start at 80-85% and add weight each set.
Goal: all three singles are 90-100% (may go for 1RM if it’s feeling good) This is the second to last back squat day – retest will be NEXT week, not in week 7!
This will be your second-to-last squat session of the Phase, so you’re feeling good, send it! Otherwise, we want athletes starting at the recommended percentages and continuing to hit 7 heavy sets of squats. you will have one more chance next week to PR
After each set, be as aggressive as possible with the Bike Sprints that follows each set of back squats. once you begin to see your wattage drop, you should stop biking. This should not feel like a “Bike Death” day – the bike is there to serve as a measure of power output after the squats, not as a conditioning tool for the day.
AMRAP 25 Minutes
Shoot to hold consistent splits across all rounds (within :05 every round). A good goal would be to run around your 2-3 mile PR pace.