Session S4 W1

Warm Up

Dynamic Stretching

5 sets of 5 reps of Tempo Back Squat with an empty bar

Workout

Perform 6 sets of Back Squat with reps of 5-5-3-3-1-1 for the six sets. These should be two sets of the heaviest 5, 3 or 1 back squats (maintain tension for the entire set) you can perform while maintaining good form each repetition. Take as long of rest as you need between sets, but it isn't recommended to rest for longer than 3 minutes or shorter than 2 minutes between sets.
Perform 6 sets of Shoulder Presses with reps of 5-5-3-3-1-1 for the six sets. These should be two sets of the heaviest 5, 3 or 1 strict presses you can perform while maintaining good form each repetition. Take as long of rest as you need between sets, but it isn't recommended to rest for longer than 3 minutes or shorter than 2 minutes between sets.
3 sets of 25 repetitions of GHD Parallel Situps, Abmat situps or standard situps.

Notes

Warm up on the barbell movements and then begin your working sets. You should be struggling through the last reps of each of the second 5, 3 and 1 rep sets. Go hard and get close to a true rep max.

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