STRENGTH – BACK SQUAT
This is the main strength focus of Cycle 1.
Use the warm-up to establish depth, bracing and consistent positioning.
Build the load gradually across the 5 sets.
Every rep should look the same — controlled descent, strong brace and aggressive drive out of the bottom.
Do not chase a 1RM. The goal is quality at the prescribed 9-rep range.
The final set should be challenging but technically strong.

Key cue:

Brace → control the descent → drive hard → stand tall.

INTENSITY – WEEK 3 BENCHMARK

This is a benchmark day, so the coach's job is to make sure the workout is performed as close as possible to Week 3.

Use 80% of today's Back Squat strength load.
Keep the movement standards exactly the same.
Do not change the loading to make the workout faster.
Encourage athletes to remember their Week 3 pacing and breaks.
The first round should feel controlled — there is a lot of work ahead.
Back Squats should be unbroken where possible.
Box Jumps Over should be smooth and consistent.
Rowing should be paced rather than sprinted.
As the reps and distances decrease, athletes should gradually increase their pace.
COACH'S GOAL

Don't coach them to simply finish faster. Coach them to perform better.

Look for:

Better pacing → fewer breaks → cleaner movement → stronger finish

Same workout. Same stimulus. Better performance.