Back Squat
In a 12:00 Window
5-7 Building Sets of 3 Reps
* 3 Second Pause
* Aim to Increase Weight From 8/2/24
"Same Old Story"
On the Minute x 15:
15-1 Wallballs (20/14)
Max Kettlebell Swings (70/53)
AGE GROUP
13-15 & 55+ | Kettlebell: (53/35)
Wallball: (20/10)
On the Minute x 5:
10 Wallballs, @wallball(20/14) to 10/9ft
Max Hang Power Snatches, @weight(115/80)
-Rest 1 Minute-
On the Minute x 4:
10 Wallballs, @wallball(20/14) to 10/9ft
Max Power Snatches, @weight(135/95)
-Rest 1 Minute-
On the Minute x 3:
10 Wallballs, @wallball(20/14) to 10/9ft
Max Squat Snatches, @weight(155/105)
We are in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position. For the back squat, we will pause at parallel, on the way up. In part 2, Get ready for a fast-paced, descending ladder workout! Over 15 minutes, you’ll start each minute with a decreasing number of wallballs, beginning at 15 and reducing by one each minute down to 1. After you complete your wallballs for the minute, use any remaining time to perform as many kettlebell swings as possible. This workout demands precision in pacing and efficiency—start strong but save some energy for the heavier kettlebell swings as the number of wallballs decreases. Focus on maintaining your form and maximizing every minute to get the most swings by the end!
Score | Total power KB swings.
Wallballs | Unbroken.
KB Swings | Heavier than normal, but one unbroken set each min.
Root the Feet
We’re focusing on the athlete “rooting the feet” during the back squat. This technique emphasizes grounding the feet firmly against the floor, which enhances stability and power distribution throughout the squat motion. Rooting the feet aids in engaging the entire lower body, including the glutes, quads, and hamstrings, and supports proper alignment of the knees and hips, reducing the risk of injury.
WALLBALL
Reduce Reps
Reduce Loading
Reduce Target Height
Single Dumbbell/Medball Thrusters
Empty Barbell Thrusters
20 Air Squats
KB SWING
Reduce Loading
Reduce Reps
Single Dumbbell Hang Power Snatches
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings
Flow:
Min 1 - 15 wallball + max KB swing
Min 2 - 14 wallball + max KB swing
Min 3 - 13 wallball + max KB swing
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
Empty Barbell Complex (15-20 seconds each):
(9-21 minutes)
KB Swing Prep | tell, show, do, check
Back Squat | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-51 minutes)
Look For
Post Workout Clean Up & Chat (51-60)
Durability
For Quality:
400 Meter Farmers Carry @dumbbell(70/50)'s
MINDSET
Anne Frank
"How wonderful it is that nobody need wait a single moment before starting to improve the world." - You can start making a positive impact on the world immediately, without waiting for the perfect time or situation.
