20250714 - “Heavy Launch”

Week 5 focus
Final week of higher intensity before transitioning to a deload.
Think intentionally about your speed and force output.
METCONs are challenging and performance driven.

Training Session Focus: Front squats and jumping repeats.

Warm Up:
2 Rounds
10 Glute Bridges
10 Goblet Squats
10 Walking Lunges
5 Box Jumps
3 Wall Facing Squats

Work:
1: Depth Jump to High Box Jump - 4x2
2: Barbell Front Squats - 4x2@90-95%
3: DB Front Rack Split Squats - 3x8
4: DB Farmers Carry Box Step Ups - 3x10/10
5: Weighted Hip Thrusts - 2x12

METCON - 4RFT: “Brickhouse”
10 Front Squats (135/95)
10 Box Jumps (30/24)
10 Burpees to Target
200m Run

Cool Down:
Couch Stretch - 1:00 per side
Banded Hamstring Stretch - 1:00
Seated Forward Fold - 1:00
Supine Box Breathing - 1:00