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3d (edited) • 🏋️ Today's Training
🔥 SQUAD SESSION
FULL BODY STRENGTH & CONDITIONING
Another day sharpening the blade.
Today we hit a full-body strength session built around clean mechanics, controlled tempo, and high-quality reps.
The goal — build real, usable strength across every major pattern.
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🧊 8 MIN WARM-UP — MOVE & PREP
We opened with mobility and activation to switch everything on:
Leg Swings • Pogos • High Knees • Hamstring Sweeps • Thread the Needle • Walkouts • Band Rows • Hip Openers
Purpose — prime the joints, fire up the posterior chain, and build stiffness before loading.
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🟧 BLOCK 1 — MAIN LIFTS (4 SETS × 6–8 REPS, REST 60–120s, RPE 7–8)
A1 — Barbell Pendlay Row
Explosive horizontal pull. Build a strong upper-back and clean bar path.
A2 — Stiff-Leg Deadlift
Hamstring-dominant hinge. Posterior chain strength + tension control.
A3 — Barbell Bench Press
Upper-body pressing strength. Stability from ribs to wrists.
A4 — Zercher Squat
Bracing strength + anterior chain load. Forces strong posture under load.
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🟩 BLOCK 2 — ACCESSORY WORK (3 SETS EACH, REST 60–120s)
B1 — SA KB Banded Walk (Farmer Carry)
20–30m
Grip, trunk stiffness, anti-lateral flexion.
B2 — TRX Mountain Climbers
12–15 reps
Core control + anti-extension strength.
B3 — Half-Kneeling Row w/ Rotation
6–8 reps/side
Rotational strength + trunk coordination.
B4 — Reverse Hyperextension
8–10 reps
Posterior chain endurance + lumbar decompression.
B5 — DB Bulgarian Split Squat
6–8 reps/side
Unilateral leg strength + hip stability.
B6 — Landmine Shoulder Press
5 reps/side
Vertical press with strong trunk engagement.
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🔴 COACH’S NOTES
Quality work today.
Strong intent on the main lifts, clean tempo control, and better bracing across the board.
Posterior chain and trunk strength are trending exactly where they need to be.
Keep stacking days like this and the results take care of themselves. 🥷🏽🔥
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🔥 SQUAD SESSION
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