Heavy Squat, Fast Finish
Open the week by pushing top-end leg strength, then clear the system with a short, sharp finisher. Fresh nervous system makes today the right day to load the squat.
- min
- 55
- blocks
- 4
Strength should feel heavy but organized: crisp depth, honest bar speed, leave a rep in reserve. Conditioning is short and punchy with legs burning and heart rate high; push hard, keep transitions tight, and control breathing so you never stall.
warmup
AMRAP 10 min
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 200 m | 250 m | 300 m |
| Glute Bridge | 10 reps | 12 reps | 15 reps |
| Air Squat | 10 reps | 12 reps | 15 reps |
| Bird Dog | 10 reps | 12 reps | 12 reps |
| Hip Flexor Stretch | 20 s | 25 s | 30 s |
Use the row to build heat and open hips and ankles; start nasal and deliberate. Prime glutes and brace so the first loaded sets feel snappy, not sticky.
strength
6 sets, 3 min rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Back Squat | 3 reps @ Build to a challenging triple at ~70-80% 1RM. Technique first. | 3 reps @ Build to a heavy triple at ~80-87% 1RM. | 3 reps @ Build to a heavy triple at ~85-92% 1RM. |
Work up to a heavy for today with long rests and only belt once bracing is solid. Mid-foot pressure, knees track, chest rides with the bar; no grinders and use safeties or a spotter.
conditioning
3 rounds for time (cap 9 min)
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 8 cal | 10 cal | 12 cal |
| Wall Ball | 10 reps @ 4 kg | 12 reps @ 6 kg | 15 reps @ 9 kg |
| Sled Push | 15 m @ 25 kg, Load includes sled. | 20 m @ 45 kg, Load includes sled. | 20 m @ 65 kg, Load includes sled. |
Set a moderate damper and hold a strong, sustainable stroke so you arrive composed for the next pieces. Keep the ball work to at most one break, then push the sled with short, constant steps and avoid standing to recover.
cooldown
8 min steady
| Easy Walk | 3 min | ||
|---|---|---|---|
| Hip Flexor Stretch | 60 s | ||
| Hamstring Stretch | 60 s | ||
| Foam Roll | 2 min | ||
Walk until breathing settles, then open hip flexors and hamstrings with long exhales. Roll quads and adductors slowly to downshift the legs before the day.
2026-09-07