20250818 - Squat Volume & Hypertrophy Work

Week 4 Focus:
We’re increasing the intensity of our work. 82-85%
Maintaining volume in our accessory work.
Keep METCONs interesting & short.

Training Session Focus: Building our squat strength with mod-heavy volume work, reinforcing our bracing ability, & core strength awareness.

Warm Up:
2 Rounds
10 Banded Lateral Walks
10 Glute Bridges w/ :03s pause at the top
5 Goblet Pause Squats w/ :03s pause at bottom
10 Walking Lunges
:30s Wall Squat Hold

Work:
1: Barbell Back Squat - 5x5@82%
2: Barbell Front Squat - 3x3@75%

Accessory Work:
1: Weighted Bulgarian Split Squats - 3x10/10
2: GHD Sit Ups - 3x15 (weighted optional)
3: Weighted Side Plank - 3x1:00 per side
4: DB Front Rack Box Step Ups - 3x10/10 (20/24)
5: DB Reverse Lunges - 3x10/10

Cool Down:
Pigeon Stretch - 1:00 per side
Couch Stretch - 1:00 per side
Foam Rolling Upper Back & Quads - 1:00 per area