Find a heavy set of 4 then back off to a heavy set of 12 in 20 minutes.
We are starting with a front squat wave by working both a small rep and high rep set. This will allow for lower volume while still getting some substantial weight on the barbell. This will also tap into the CNS and building muscular stamina. The work sets should be challenging but not too failure. This may take some experimenting with. Build in sets of 4 as you feel confident and comfortable. Once you have found a heavy set of 4 back off to find a heavy set of 12. You should be able to find the heavy set of 12 within one set. Score your heaviest load for each set.
EMOM for 15 mins, alternating between:
8 Russian Kettlebell Swings, pick load
10 Perfect Push-ups, pick load
12 Weighted Sit-ups, pick load
Part two of today’s session will include some accessory lifts that will get you breathing hard and have you focusing on building posterior strength, pressing power, and midline strength. Use the heaviest weight you can so long you’re moving well and get the intended amount of work done inside the minute. The perfect push-up should have you focusing on the quality of your push-up. For some, this might be doing a traditional push-up focusing on key points of performance to make it harder. Each movement should allow for at least :15 seconds of rest before moving on to the next exercise.