B Day shout out to Coach James and Bill A, I’ll get you guys on the blog tomorrow! First week of the squat cycle, don’t go beyond you 1 rep max for the percentages. there should be no fails tomorrow on any rep for the back squat. I have seen athletes try to use old Pr’s in this cycle before and it never turns out well the first day. Focus on form, tempo, and depth. Have fun!

A) 3 Min Row Assault then every :20 sec for 3 min lateral box step up/barbell good morning/lunge then 1 min jog

5-7 Min to Work up to 60% of 1RM

B) Every 3:30 complete one set

1×10 @ 60% of your 1RM Back Squat

1×8 @ 70%

1×6 @ 75%

1×4 80%


4 Min on Assault @50% (as class warms up BS) then

10 Min EMOM

1st-12 Alt Alt DB Step Ups to 20%

2nd-35 Sec row

C) “The Gainer”

12 Min AMRAP

9 Chest 2 Bar Pull-ups (Scale to kip or RR)

6 Burpee Box Jump 24/20

3 Squat Clean 185/135 (Pick a challenging weight for you if you scale)