Warm Up
5 Rounds
25 x Barbell/KB Squat
25 x Banded Good Morning
*No break between sets and reps
*Add weight to the bar/increase band tension
5 x 30m Sprint
1 min rest between sets
Then
5 x 8 Back Squat @ 65% of 1RM
4 seconds on the way down, 4 seconds on the way up
2-3 mins rest between sets
Then
5 x 8 RDL (6 second eccentric phase)
12 minute AMRAP
15 x Kettlebell Swing
30m Bodyweight Lunge
The STR component of the 98 Training Program runs through a number of phases:
Strength – building a strong base
Power – developing from your STR base
Strength Endurance – increasing your overall capacity formed in the previous STR block
This means performing the staple movements, squats in all forms, pressing, deadlifting, and all accessory movements that build a solid program.
