Today is week 5 of our squat cycle. The rep scheme we have for our strength portion is very much like what you will see on test day. This week is set up as a deload so the goal is to get the athletes comfortable building weight as they will on test day. There will be no missed sets today. We will be asking for a moderate-heavy load, NOT A 1RM. The load you build to today will set you up for next weeks 5×1 across the board.

Today’s workout is a benchmark. It is meant to be FAST. The DB will be held in front of your chest with elbows up. This should be an all out sprint to the end. You will be seeing this again in the coming months.

STRENGTH

5-5-3-3-1-1 Back Squat
-Rest at Least 2:00 b/t Sets-

BENCHMARK WORKOUT

“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-