20250901 - Squat Strength Work

Focus for Week 6:
Handle heavy triples and doubles (88-90%)
Confident bar speed
Reducing accessory volume to promote recovery

Training Session Focus: Heavy ass squats with some torso rigidity refinement.

Warm Up:
2 Rounds
10 Banded Side Steps
10 Glute Bridge (pause at top for :03)
10 Goblet Squats
10 Bodyweight Walking Lunges
:30 Squat Hold

Work:
1: Barbell Back Squat - 5x3@88%
2: Tempo Front Squat (:03 eccentric) - 3x3@70%

Accessories:
1: Weighted Bulgarian Split Squats - 3x8/8
2: Weighted Step Ups - 3x10/10
3: Hanging Leg Raises - 3x12
4: Side Plank + Hip Drop - 3x10/10
5: Good Mornings - 3x10

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