Wednesday January 19th


Skill Work
Back Squat
5×5 @ 90% 5RM from test week

Stimulus: Heavy
Rest: As prescribed

All sets are at the same weight.

Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.

Accessory Work
Accumulate 8:00 in a lateral plank*
*After performing a max duration plank on both sides, perform 10 Barbell Good Mornings
15 Minute Time Cap

Feel: For Quality/Accessory
Pacing: Forever


Power Snatch + Over Head Squat
10 x 1 @ 75%