Tuesday January 13th

ALL STRENGTH DAY! 

General Prep
2:00 Cardio Choice
-
2 Sets For Quality
10 Alternating Goblet Cossack Squats
5/5 Goblet Reverse Lunges
15 Banded Pull Aparts
10 Dead-Bugs
10 Bird-Dogs

‍

Specific Loading for Barbell Back Rack Reverse Lunges
3 Sets: Building to Working Loads
4 Reps / Leg
*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.
‍

Back Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg

Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack

Modifications:
- Adjust to Dual Dumbbell Front Rack Lunges
- Adjust to Goblet Reverse Lunges
- Could even move to unweighted reverse lunges for those athletes that have limited stability and control in and out of the lunges.

‍

Specific Prep and Secondary Warm-Up for Strength EMOM
3 Sets: Building to Working Loads and Heights
5 Back Squats @ 50-60-65%
3 Box STICK Jumps building in height to your workout weight
5-7 Dumbbell Bench Press
:5-:10 Ring Support *Work through mods here (Toenail Spot, Banded, or Ring Plank Hold)
‍

“Force Transfer”

Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)
Station 1: *Back Squats + 3 High STICK Box Jumps
Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold

Back Squats
Set 1: 7 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 80%
Set 5: 3+ Reps @ 85%

Box Height: Choice
Bench Press Load: Choice
Level 2, 1, Masters 55+:
As prescribed

‍

Goals
Maintain positional integrity through heavy squatting
Consistent power expression on box jumps
Stable upper-body pressing and support strength

Stimulus: Maximal strength exposure paired with elastic power and upper-body stability
RPE: 6-7.5/10

Primary Objective: Execute high-quality squats at increasing intensity without positional breakdown

Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout

Workout Strategy
“Force Transfer” is designed to connect heavy lower-body strength with explosive intent, while reinforcing upper-body stability under fatigue. The squats should feel deliberate and composed — no rushed reps. Athletes should approach the box jumps with confidence, using them as a neural primer rather than a conditioning element.

On the bench + ring support station, prioritize quality over load. The dumbbell bench should remain unbroken, reinforcing pressing mechanics without excessive fatigue. The ring support hold demands active shoulders, locked elbows, and strong midline engagement — treat this as skill strength, not rest.

Because the stations alternate every 90 seconds, transitions matter. Athletes who stay organized, move efficiently, and respect loading progressions will extract the most from this session.

Movement Modifications / Adjustments
Back Squat: Reduce Percentage / Cap Top Set at 80% / Adjust to Tempo Squats
Box Jumps: Reduce Height / Adjust to Step-Ups / Remove Rebound
Dumbbell Bench Press: Reduce Load / Adjust to Floor Press / Reduce Reps
Ring Support Hold: Reduce Time / Adjust to Box Support Hold / Use Parallel Bars

‍