Monday April 28th

**there are backsquats and wall balls in the workout today. DO NOT do wall balls at a target that has a barbell below it.
we have several other squat racks sets up, plus a few outside. You can do your wall balls outside on the wall if we are out of targets

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weekly preview
-Monday Split Jerk -- Monday -- Every 2:00 x 6 Sets, 3 reps starting at 75% building to a heavy 3RM. Goal is approximately 85% with room in the tank.
-Back Squat - Monday - 10:00 EMOM Alternating with 15 Unbroken Wall Balls - 5 Reps @ 70-80%
Thursday Deadlift + Seated Box Jump to High Box ---- Every 3:00 x 4 Sets, descending rep scheme from 4 down to 2, building from 80% toward a 2RM at 90%+. Seated

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Conditioning
"Love Seat" Monday -- 10:00 EMOM alternating Back Squats at 70-80% and Wall Balls. Strength endurance at RPE 7, all sets unbroken.
"La-Z-Boy" Tuesday -- For time, 4 rounds of single-arm dumbbell overhead lunges, AbMat sit-ups, alternating dumbbell snatches, and ring muscle-ups. Upper body skill under fatigue at RPE 8.5, goal 12:00--16:00.
"Toaster Oven" Wednesday -- Interval-based burpee accumulation. 2:30 AMRAP / 1:30 rest, with a row and Echo Bike buy-in before max burpees to target. Aerobic capacity and mental edge at RPE 9.5, goal 6-7 rounds.
"Light Switch" Thursday -- 5 rounds of 5 Power Cleans and 50 double unders. Barbell cycling and precision at RPE 8, goal 4:00--7:00.
"Running Barbara" Friday -- 5 sets of 20 pull-ups, 30 push-ups, 400m run, and 50 air squats with 2:00 rest. Muscular endurance and Murph prep at RPE 9-10, goal 5:00--7:00 per set
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General Warm-Up
2:00 Cardio Choice
10 Bootstrap Squats w/Deep Squat Thoracic Rotation

8/8 Quadruped Thoracic Rotations / Side
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2 Sets:
5 Barbell Bradford Presses w/lockout
5 Behind the Neck Press in Split
10 Back Squats
5 Jumping Back Squats
Specific Split Jerk Prep
Set 1 -- Empty bar x 3-5 Split Jerk, coaching the dip-drive and landing position, pause 2 seconds in catch each rep
Set 2 -- 4 Split Jerks @ 40-50%, focus on foot landing timing and overhead lockout
Set 3 -- 3 Split Jerks @ 60-65% , building toward opening working weight, confirm footwork is dialed


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Split Jerk
Every 2:00 x 6 Sets
3 Split Jerk
Start at 75% and build to a heavy 3-rep max across the six sets.

Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning -- a missed rep or a soft lockout is a signal to hold the weight, not add more.

Modifications:
Level 1: 3 Pause Split Jerk per set -- one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.
Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent.

Primer (After the Split Jerk)
3-4 Sets:
3 Back Squats building to opening weight
8 Wall Balls at prescribed weight and target height

Use this to confirm load and wall ball standard before Love Seat begins.
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"Love Seat"

10:00 EMOM
Minute 1: 5 Back Squats
Minute 2: 15 Wall Balls

Back Squat @ 70-80%
Wall Balls: 20/14lb, 9/6kg, 10/9ft

Score = Total Load
Record Notes on Wall Balls
Level 2:
5 Back Squats at 70-75% of 1RM
10 Wall Balls at 20/14lb, 9/6kg, 10/9ft
Level 1:
5 Back Squats, moderate load, controlled tempo 7 RPE
10 Wall Balls at 14/10lb, 6/4kg to 10/9ft
Masters 55+:
5 Back Squats at 65-70% of 1RM
15 Wall Balls at 14/10lb, 6/4kg to 10/9ft
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Goals: Finish on 5th set at 80% for the Back Squat and hold unbroken wall balls across all 5 minutes
Stimulus: Absolute Strength + Strength Endurance
RPE: 7.5/10

Primary Objective: Maintain unbroken back squats across all five sets with consistent speed on the concentric and control on the eccentric -- no grinding.
Secondary Objective: Sustain wall ball mechanics through fatigue -- elbows under the ball, full depth, and every rep hitting the target.

Workout Strategy
This EMOM looks straightforward on paper and that is the trap. Back squats at 70-80% for five sets with limited rest is substantial, and the wall balls that follow each squat set are not a recovery minute -- they are a second stimulus layered directly on top of fatigued legs. The squat sets should take no more than 30-35 seconds, leaving the remainder of the minute to stand tall, breathe, and prepare for the wall balls. On the wall ball side, athletes need a breathing rhythm locked in from rep one -- exhale at the top of every throw, inhale on the way down. Athletes who drift in set two or three and lose their breath will feel it compound through set five. On Back Squats, move well, stay controlled on the way down, and drive hard out of the hole. The athletes who treat set one and set five with the same mechanical discipline are the ones who finish this workout feeling strong and with something still in the tank.

Modifications / Adjustments
Back Squat: Reduce percentage to a manageable load for less-conditioned athletes / box squat for athletes with knee pain or limited depth / split squat substitute for athletes with low back sensitivity
Wall Balls: Reduce reps to 10-12 / reduce load / lower target height / sub light dumbbell thruster if traveling or no wall ball available

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