Build across your 6 sets of 5 back squats, aiming for a 5–10 lb increase from last week while keeping

This week, the goal is to move heavier in both E30s intervals — look for 5–10+ lb jumps from last

Build strength and power in the upper body today—drive each bench press with control and finish each medball throw explosively.

Today’s focus is on posterior chain power and control.

Move through each RDL with tension—flat back, strong hinge, and

Building off the power clean from last week athletes are aiming to add 5-10lbs on each of the 2 working

Focus on powerful, crisp movement through the entire session.

In the strength piece, aim to build weight each set

1. Hinge, Don’t Squat
• The movement begins with a hip hinge, not a knee bend.
• Push

Today’s focus is building upper-body strength with strong, stable bench press mechanics. Maintain all 5 points of contact — head,

This session builds lower-body strength and explosive power by pairing heavy squats with tall box jumps. Drive hard through the

Power cleans train explosive strength, coordination, and full-body power — qualities that translate into faster, more efficient movement in daily