Wednesday, January 21st, 2026
Strength
Back Squats
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
Strength Conditioning
“The Swanson Protocol”
Every 3:00 x 4 Sets
3 Power Clean + 5 Push Press
20 Unbroken Wall Balls
Barbell Complex: Tng Power Cleans + working at 70-80% of Push Press 1RM
Wall Balls: 20/14lb, 9/6kg, 10/9ft
*unbroken matters more than load
