Back Squat
3 Sets:
4 Back Squat at 80%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Vice Versa"
AMRAP 15:
30 V-Ups
60 Air Squats
90 Double Unders
MUSCULAR ENDURANCE & LACTATE THRESHOLD
Age Group
13-15 & 55+ | Same as class
AMRAP 15:
30 Single Leg Squats
30 GHD Sit-ups
30 Single Leg Squats
90 Double Unders
In part 1, This is the Second week of our 8-week Base Camp strength cycle, where we'll make steady, methodical progress, preparing to peak for new one-rep maxes in August.After the third set each week, we’ll perform a drop set at 50% to challenge muscular endurance and trigger a growth hormone response. While completing this drop set, athletes should maintain continuous movement. Once they feel the need to pause or slow down, their set is done.
In part 2, This lower-intensity, bodyweight workout challenges your muscular endurance. Pick reps and variations that allow you to clear all stations in 2:00 or less.
Score: Rounds + Reps
Intended Intensity: RPE 5-7
Fitness Attributes Improved: Muscular Endurance & Lactate Threshold
Target Score: 2-4 Rounds
V-ups: Hands touch the ground behind your head at the bottom of your rep. The torso and the legs leave the ground at the same time. Hands touch your feet at the same time at the top of your rep. Toes must be higher than the top of your head when this occurs.
Air Squats: Ensure you reach a full locked-out position with your hips, knees, and shoulders in line with each other at the top of each rep.
Double Unders: Stay relaxed and streamlined throughout your reps. Make your transitions quick by picking up and setting down your rope in the same spot and the same way each time.
Midline Strength
The focus today is on keeping a tight core and upper back throughout the squat. Athletes need to brace their core by taking a deep breath and tightening their midsection before starting the descent. At the same time, they should focus on keeping their upper back engaged by actively pulling the shoulder blades together. This prevents the chest from collapsing and keeps the bar path straight and controlled.
This workout will feel like fatigue is very localized to the quads and core. Work for as long as your reps are smooth and crisp. If your form breaks down or your reps slow significantly, take a quick break, shake out the working muscles, and get back to work.
V-UPS
Reduce Reps
Alternating Single-Leg V-ups
Tuck Crunches
Sit-Ups
Hollow Rocks
AIR SQUATS
Squat to a Box
Lunges
1:30 Wall Sit Hold
DOUBLE UNDERS
Reduce Reps
135 Single Unders
Plate Hops
18 Burpees
1:30 Effort On Any Machine
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
V-Up Specific Warm-Up
Back Squat Specific Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
[PART A]
3 Sets:
10 Pausing Single-Leg Hip Thrusts (Each Leg)
[PART B]
3 Sets:
30 Banded Hip Thrust Abductions
Rest 1 Minutes Between All Sets
Mindset
David Seamans
"We cannot change our memories, but we can change their meaning and the power they have over us."
While you can’t alter the past, you can change how you perceive and are affected by it.
