The Dark Squat Rises (Daily Workouts – 012226)
Before Getting Started
01/22/26
The Dark Squat Rises
| 1A | Lateral Band Walk | 2 x 10 |
| 1B | Shoulder Dislocates | 2 x 10 |
| 2A | Hang Power Snatch | 4 @ 60% |
| 4 @ 65% | ||
| 2 x 4 @ 70% | ||
| 2B | Box Jump | 4 x 4 |
| 3 | Back Squat | 5 @ 55% |
| 3 @ 65% | ||
| 3 @ 73% | ||
| 3 @ 77% | ||
| 2 x 3 @ 81 % | ||
| 4A | Floor Slider Leg Curl | 3 x 12 |
| 4B | Calf Raise | 3 x 25 |
| 4C | Plank | 3 x 45 sec |
Coach’s Notes
We’re training like athletes today! This is still my personal favorite way to train even though my competitive athlete days are well behind me.
We’re starting out with two explosive movements – Snatches and Box Jumps. If you’re not able to Snatch, you can sub in a light Power Clean or a KB Swing (more sub options here).
Then, we’re moving on a big strength building compound movement – Back Squat. We’re working up to two triples at 81% which should be challenging but doable.
Finally, we’re finishing up with some posterior chain hamstring work and some core stability.
Should be a great day!
