Week 12: Luteal

A - Lower/Squat Strength

Tempo Back Squat : 1x4

Tempo Back Squat 1x4 Use the heaviest weight you can for the set.

Tempo- 21X1 2 secs lower 1 sec pause in bottom Explode up 1 sec pause at top Work up to a 4 rep. Stop when you can’t sustain the tempo/have to rest longer than prescribed.

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B - Lower/Squat Muscle Endurance

Back Squat : 1x Max Rep

Back Squat 1x max rep Use the heaviest weight you can for the set.

Complete 1 max effort set at weight achieved in A (NORMAL tempo).

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C - MAP 8 MM

2x AMRAP 15 mins: Row Calories, Russian Kettlebell Swings and Sit-ups

For 2 cycles: AMRAP in 15 mins of: 15 Row Calories 15 Russian Kettlebell Swings, pick load 20 Sit-ups Rest 5 mins between each cycle. For each cycle restart the AMRAP.

70% RPE

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D - Core/Grip Accessory

Alt EMOM 14 mins: Farmer's Walks and Barbell Good Mornings

Every 1 min for 14 mins, atlernating between: Farmer's Walk, pick load, 50 m max rep Barbell Good Mornings, pick load, 40 secs

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E - Cool Down

Stretch out glutes, hammies, quads, calves and back.

Week 12: Luteal

A - Vertical Upper Push/Pull Muscle Endurance + AERO

AMRAP 18 mins: Dumbbell Push Press, Band Assisted Pull-ups and 200 m

Complete as many rounds as possible in 18 mins of: 12 Dumbbell Push Press, pick load 12 Band Assisted Pull-ups Run, 200 m

75% RPE Dumbbell Push Press- should be challenging but stringable Band Assisted Pull-ups- slow lower with fast pull

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B - Accessory Work

4 RFQ: V-ups, Superman Back Extensions and Scapular Banded Pull Aparts

4 rounds for quality of: 20 V-ups 20 Superman Back Extensions 30 Scapular Banded Pull Aparts

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C - Cool Down

Walk 5 mins. Stretch shoulders/chest and legs, foam roll lats and thighs.

Week 12: Luteal

A - Vertical Upper Push/Pull Muscle Endurance + AERO

AMRAP 22 mins: Tempo Push Press, Tempo Weighted Pull-ups and 400 m

Complete as many rounds as possible in 22 mins of: 3 Tempo Push Press, pick load 3 Tempo Weighted Pull-ups, pick load Run, 400 m

Push Press- should be challenging; 31X1 Tempo Weighted Pull-ups- manageable weighted pull up weight; 31X1 Tempo Don't hit the "red line" on this.

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B - Accessory Work

4 RFQ: V-ups, Plate Good Mornings and Scapular Banded Pull Aparts

4 rounds for quality of: 20 V-ups 20 Plate Good Mornings, 15 lbs 25 Scapular Banded Pull Aparts

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C - Cool Down

Walk 5 mins. Stretch shoulders/chest and legs, foam roll lats and thighs.