Heavy squat day

Zones should be recast from Saturday’s test. Strength work now supports the new number.

1. Raise the temperature

   1 × 5 min · 4 RIR

   Easy bike, jump rope, or two rounds of KB swings + world’s greatest stretch. Hips warm before anything heavy.

   Kettlebell: Two-hand swing, light bell, 2 × 10

2. Squat pattern

   5 × 5 · 2 RIR

   This is the money lift. Belt if you use one. Last set is honest.

   Kettlebell: Goblet or double front-rack squat, same sets · Rest 150s

3. Hip hinge

   4 × 5 · 2 RIR

   RDL or trap-bar. No bounce.

   Kettlebell: Single or double KB RDL. Soft knees, bar-speed hips. · Rest 150s

4. Split squat / lunge

   3 × 6 / leg · 2 RIR

   Bulgarian. Rear foot just for balance.

   Kettlebell: Reverse lunge, bells in farmer carry. Own the front heel. · Rest 90s

5. Standing calf raise

   3 × 10 · 2 RIR

   Full pause at the bottom. Single-leg if two-leg is easy.

   Kettlebell: Hold a bell. Same tempo. · Rest 60s

6. Hollow hold

   3 × 30 s · 2 RIR

   Hard brace, quiet face.

   Kettlebell: Pallof press or suitcase hold if you only have bells. · Rest 45s