Making positional adjustments/ improvements as needed, complete:
20 reps @ 30% of 1RM
1- 2 minutes rest/ evaluation
15 reps @ 60% of 1RM
5 reps @ skill work weight
1 minute rest/ evaluation/ weight adjustment
Provided the position and execution are sound, weight may increase each set.
Then, 5- 10 minutes of:
20 reps barbell front lunge @ 30% of 1RM front squat
1 minute rest
20 reps barbell back lunge @ 30% of 1RM back squat
All lunge steps are forward- “Front” and “Back” simply denote bar placement.
Use time between sets to mobilize, evaluate movement strengths and weaknesses, and improve subsequent sets.
In order to assure proper position, consider taking up to a 3/1000-count at the beginning and end of any movement with which we are struggling.