Monday March 9th

Weekly Preview
Back Squat wave loading Monday — 9-7-5 building from 75% to 90% of 5RM, quality reps across all three sets
Power Snatch wave sequence Wednesday — building from 90% of 5RM to a heavy single across two passes through a 5-4-3-2-1 descending scheme
Bench Press wave loading Thursday — 9-7-5 building from 65% to 80% of 1RM with controlled descent and strong lockout
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"Redline" Monday — tight 1:30 alternating station interval piece demanding pacing discipline and sharp transitions across 8 sets
"Fuse" Tuesday — barbell cycling and double under AMRAP where the ladder builds pressure round by round
"Iron Mile" Thursday — pressing endurance and aerobic capacity across four controlled interval sets
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General Warm-Up
1-2 Sets
1:00 Cardio of Choice
10 Bootstrap Squats
10 Banded Good Mornings
:20/:20 Samson Stretch
:15 Extended Plank Hold
10 Glute Bridges
Specific Barbell Prep / Empty to Light Barbell
2-3 Reps Each:

Tempo Squat (:03 descent, :01 pause in the hole)
Paused Back Squat (pause at the bottom)

Then build to a moderate warm-up load and complete:

5 Reps @ 50% of 5RM
3 Reps @ 60% of 5RM
2-3 Reps @ 70% of 5RM

Athletes should arrive at Set 1 of the Back Squat feeling warm, confident, and positioned well.

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Back Squat

Every 3:00 x 3 Sets
Set 1: 9 Reps @ 75%
Set 2: 7 Reps @ 82.5%
Set 3: 5 Reps @ 90%

% of 5RM from 2 weeks ago

Goal: Strong, quality reps across all three sets with load increasing each set. Set 3 at 90% should feel heavy but controlled. The 3:00 window is intentional, athletes should be ready and focused before each set, not still recovering when the clock hits.

Level 1: 9-7-5 Keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Goblet Squat or Dual Dumbbell Front Squat for 15-12-9 reps at a challenging and consistent loading across all three sets.

Modifications and Adjustments
- Move to a Box Squat to limit range of motion for athletes dealing with knee discomfort or lower back sensitivity under load.
- Adjust to Split Squats or Reverse Lunges for athletes specifically dealing with SI joint dysfunction where bilateral loading creates pain or instability.
- Adjust to Hip Thrusts if both alternatives still create issues, prioritizing posterior chain loading without spinal compression

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Specific Primer / After Back Squat
2 Controlled Sets: building to working loads
7/5 Calorie Row
4 Dual Dumbbell Thrusters
4 Bar Facing Burpees
4 Deadlifts

Working loads confirmed. Use this to dial in transitions, breathing patterns, and movement feel before the clock starts on "Redline."
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"Redline"

Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each)
Station 1:
12/9 Calorie Row
9 Dual Dumbbell Thrusters

Station 2:
12 Bar Facing Burpees
9 Deadlift

Dumbbell: 2 x 50/35lb, 22.5/15kg
Barbell: 185/125lb, 84/57kg

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Level 2
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
12/9 Calorie Row
9 Dual Dumbbell Thrusters

Station 2:
12 Bar Facing Burpees
9 Deadlifts
Dumbbells: 2 x 35/25lb (16/12kg)
Barbell: 135/95lb (61/43kg)

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Level 1
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
9/6 Calorie Row
7 Dual Dumbbell Thrusters

Station 2:
9 Bar Facing Burpees
9 Deadlifts

Dumbbells: 2 x 25/15lb (12/7kg)
Barbell: 95/65lb (43/30kg)

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Masters 55+
Every 1:30 x 8 Sets | Alternating Stations (4 Sets Each)
Station 1:
9/6 Calorie Row
9 Dual Dumbbell Thrusters

Station 2:
12 Bar Facing Burpees
9 Deadlifts

Dumbbells: 2 x 30/20lb, (14/9kg)
Barbell: 135/95lb (61/43kg)

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Goal: Each station completed in :55–1:15 | Consistent splits across all 8 sets
RPE: 8.5–9/10
Stimulus: Aerobic Power / Lactate Threshold

Primary Objective: Hold consistent interval times from round 1 through round 8. This workout rewards pacing discipline, not an early sprint.
Secondary Objective: Manage the transition inside each station. The row-to-thruster and burpee-to-deadlift transitions are where time is lost. Keep movement sharp and deliberate.

Workout Strategy
"Red Line" is a tight interval piece that alternates between two distinct metabolic demands across eight rounds. The 1:30 window is unforgiving, keeping athletes on target with them needing to be done in :55–1:15 to earn a meaningful reset. Go out too hard and that rest disappears by set 3.
Station 1: The row sets the tone. A controlled, high-output pull, not a sprint, allows athletes to step off the erg and flow directly into unbroken thrusters. Dumbbells should stay unbroken every set. If athletes are breaking them, either the load is wrong or the row was too fast. Focus on hip drive and active elbows, not grinding through the shoulders.
Station 2: Burpees dictate the heart rate coming into the barbell. A steady, rhythmic pace keeps athletes composed for the deadlifts. At 9 reps, deadlifts should be fast touch-and-go reps.
The focus across this entire workout is consistency and pacing with efficient movement patterns.

Movement Modifications / Adjustments
Row: Reduce Calories / Adjust to Bike Erg / Adjust to 200m Run
Dual Dumbbell Thrusters: Reduce Load / Adjust to Dual Dumbbell Front Squats / Adjust to Dual Dumbbell Push Press / Adjust to Air Squats
Bar Facing Burpees: Reduce Reps / Adjust to Lateral Burpees Over Bar / Adjust to Box Step-Overs / Adjust to Shuttle Runs
Deadlifts: Reduce Load / Reduce Reps / Adjust to Romanian Deadlifts / Adjust to Dual Dumbbell Deadlifts

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