https://sizetube.com/videos/watch/a214c9c6-a719-43b9-8f6f-5c1d4d73dfb2 Anterior Chain & Overhead Stamina Strength Block: Barbell Back Squats: 5 sets x 5 reps (BTG - But to Grass) Standing Overhead Barbell Press: 4 sets x 6 reps Muscle & Strength +2 Conditioning Circuit (AMRAP - As Many Rounds As Possible in 12 minutes): Dumbbell Thrusters: 10 reps Toes-to-Bar / Hanging Leg Raises: 12 reps Medicine Ball Slams: 15 reps MOBILITY\CAROLYN-SELENA-COCHRAN/MOBILITIES✓ MARTIAL\CAROLYN&+SELENA/VARTS✓ YOGINI\PILATES-DO/YOGA✓ DESKTOP-TABLE 125°°° 875 NECKLY-UPS✓√√√✓ This is a demanding lower-body strength plus overhead-conditioning session. The main adjustment I’d make is to treat “butt-to-grass” as an optional mobility-dependent depth, not a requirement: use the deepest squat depth you can control with a neutral spine, stable feet, and no hip pinch or pain. Cleaned workout Strength block Exercise Prescription Primary focus Rest Barbell back squat 5 × 5 Quads, glutes, trunk bracing, full-depth squat skill 3–5 minutes Standing barbell overhead press 4 × 6 Shoulders, triceps, upper back, anti-extension core 2–3 minutes For these work sets, select loads that leave roughly 1–3 technically sound reps in reserve. A 5×5 squat is substantial volume, especially with deep range of motion; avoid adding weight merely because the plan says “BTG.” Strong training should be progressive and individualized, while heavy strength-oriented work commonly benefits from longer 3–5-minute rests. 12-minute conditioning AMRAP 10 dumbbell thrusters 12 toes-to-bar or hanging leg raises 15 medicine-ball slams Repeat as many quality rounds as possible in 12 minutes Record completed rounds plus additional reps—for example, “5 rounds + 22 reps”—so you can compare performance next time. Pacing and loading This circuit is highly anterior-chain and overhead-fatigue dominant. Thrusters load the quads, shoulders, triceps, and trunk; toes-to-bar demand grip, lats, hip flexors, and abdominal control; slams add repeated trunk flexion and shoulder work. Use a dumbbell weight you could perform for about 15–20 unbroken thrusters while fresh, but deliberately break early if needed. A productive first-round approach would be: Thrusters: 6 + 4, or controlled unbroken if truly easy Toes-to-bar: 6 + 6 or 4 + 4 + 4 Slams: unbroken with steady breathing The goal is not a maximal first round. Aim for a repeatable pace with clean lockouts overhead, a braced ribcage, and no loss of lumbar control during hanging work. Technique priorities Back squat: Brace before descending, keep the bar over the mid-foot, let knees travel in line with toes, and stop your descent if your pelvis tucks markedly or lumbar spine rounds. Squatting below knee level can be appropriate when you can maintain position; setting safety pins just below your reliable bottom position is sensible. Overhead press: Squeeze glutes and abs, avoid leaning back to turn it into an incline press, move your head slightly back for the bar path and then “through the window” at lockout. Thruster: Finish the squat under control, drive through the legs, then use the leg drive to send the dumbbells overhead. Do not rush the bottom position. Toes-to-bar: Do not sacrifice shoulder position or spinal control for height. Hanging knee raises, bent-knee toes-to-bar, or lying leg raises are all reasonable substitutions when fatigue causes uncontrolled swinging. Medicine-ball slam: Reach tall, brace, then slam with the whole body; hinge or squat to retrieve the ball rather than repeatedly rounding from the low back. Balance and recovery The workout is not actually “anterior chain only”: the back squat still heavily trains glutes and trunk. However, it does lack a direct pull or hinge pattern, while accumulating considerable pressing and flexion work. Add one of these after the AMRAP, or put it in your next session: Chest-supported row or pull-up: 3–4 sets of 8–12 Romanian deadlift: 3 sets of 6–10 Face pulls or rear-delt raises: 2–3 sets of 12–20 That balance is especially useful if “overhead stamina” is the target, because durable overhead mechanics depend on the upper back and scapular muscles, not just pressing volume. Your mobility/yoga/Pilates and martial-arts work can complement this well, but avoid hard neck work after high-fatigue overhead training. “875 neckly-ups” is unclear and, if it means hundreds of neck repetitions, it is disproportionate to the rest of the session; use low, controlled volume and stop for neck pain, headache, tingling, dizziness, or radiating symptoms. Progression Keep the squat and press load unchanged until every set meets your form standard. Then add a small increment—typically 2–5% or the smallest plates available. ACSM guidance similarly supports modest load increases once the current workload can be exceeded by one or two reps. For the AMRAP, keep one variable constant for several exposures: same weights and movements, then aim for one more rep or a fraction of a round. If your squat or overhead-press performance drops sharply from last session, reduce AMRAP dumbbell weight or scale the hanging movement before reducing technique quality. Resistance training is broadly safe for healthy adults when it is progressed sensibly and adapted to the individual, but pain, new neurologic symptoms, or a relevant shoulder, back, hip, knee, or neck condition warrants assessment from a qualified clinician or coach before pushing this session hard. Finish the conditioning circuit details How should I warm up for this session Suggest a complementary pull day Sun, 11 Oct 2026 12:08:56 GMT https://validator.w3.org/feed/docs/rss2.html PeerTube - https://sizetube.com https://sizetube.com/lazy-static/avatars/452d0baa-3d86-45d4-a085-5f74809742e8.png https://sizetube.com/videos/watch/a214c9c6-a719-43b9-8f6f-5c1d4d73dfb2 All rights reserved, unless otherwise specified in the terms specified at https://sizetube.com/about and potential licenses granted by each content's rightholder.