20250707 - “High Voltage”

Week 4 focus:
Peak intensity weak for the first half of this cycle.
Low reps and heavier loads baby!
METCONs are a little aggressive - be smart and pace!

Training Session Focus: Heavy front squats and max output jumping.

Warm Up:
2 Rounds
10 Glute Bridges
10 Kang Squats
20 Jumping Jacks
10/10 Banded Side Steps
5 Standing Broad Jumps

Work:
1: Depth Jump to Box Jump - 3x3
2: Barbell Front Squats - 5x2@85-90%
3: Front Rack DB Step Ups - 3x8/8
4: Heavy Goblet Squats - 2x15
5: Wall Sit + Sled Pull - 2x:30s

METCON - 3RFT: “Quadzilla”
15 Front Squats (95/65)
15 Wall Balls (20/14)
10 Burpees over Bar
200m Run

Cool Down:
Couch Stretch - 1:00 per side
Frog Stretch - :45s
Foam Rolling Glutes - 1:00