Max Effort Squat + Easy Run

2025-05-26

Coach’s Note:


Today is about pushing maximal strength in the squat with a top single at RPE 9 in the morning. In the evening, we offset that CNS demand with a low-intensity aerobic session to promote recovery and circulation.

AM Session – Max Effort Squat

Warm-up

• 5 minutes light rowing

• Foam roll quads & glutes

Main Movement

• Competition/Varied Squat single @ RPE 9 – Work to a heavy single (~85–90% 1RM)

Auxiliary Movement

• Reverse-Band Good Morning – 3×6 (moderate tension)

Accessory Work

• Bulgarian Split Squat – 3×8 each leg

• Glute-Ham Raise – 3×8

• Hollow-Body Plank – 3×60 sec

• Side Plank – 3×30 sec each side

PM Session – Easy Run

Warm-up

• Dynamic leg swings – 2×10

Main Session

• Zone 1 Run – 30–45 minutes, conversational pace

Finisher

• Strides – 4×20 seconds

• Foam roll IT-band & calves