WEDNESDAY – COACH FOCUS
STRENGTH – BACK SQUAT
Create a strong brace before every rep.
Keep the full foot connected to the floor.
Control the descent and maintain a stable torso.
Hit consistent depth on every repetition.
Drive up strongly while keeping the knees tracking naturally.
Build the weight only if position and technique remain consistent.
The goal is five quality sets, not one maximal set.

Key cue: Brace → control → drive.

INTENSITY – BACK SQUAT LADDER
Start the first round controlled — don't chase the clock immediately.
Keep the Back Squats at 80% of today's Strength load.
Maintain consistent depth and bracing as fatigue builds.
Make the Box Jumps Over smooth and efficient.
Use the Row to gradually increase your pace as the distances decrease.
Look to accelerate through the ladder rather than sprinting early.
The final section should be your fastest and hardest effort.

Key cue: Control the start → build the pace → finish hard.

COACH'S GOAL FOR THE DAY

Strength: Build consistency and confidence in the Back Squat.
Intensity: Turn that strength into controlled, progressive output under fatigue.