20250811 - Squat Strength & Midline Work

Week 3 Focus:
Increasing intensity to 77-80% for our main lifts.
Maintaining strong bar speed with tight bracing.
Focusing on moving heavier loads without breakdown.
We’re keeping accessory volume high for our hypertrophy and our weak points.

Training Session Focus: Building our strength our of the hole while maintain midline tension.

Warm Up:
2 Rounds
12 Banded Lateral Walks
10 Hip Airloines (5/5)
5 Goblet Squats w/ :03s Pause
10 Walking Lunges
:30s Wall Sit

Work:
1: Barbell Back Squats - 5x4@77-80%
2: Barbell Front Squats - 3x4@65%

Accessories:
1: Weighted Bulgarian Split Squat - 3x10/10
2: GHD Hamstring Curls - 3x12
3: Weighted Decline Sit Ups - 3x12
4: Side Plank w/ Hip Drop - 3x10/10

Cool Down:
Pigeon Stretch - 1:00 per side
Standing Quad Stretch - :30s per side
Box Breathing - 2:00