MENTAL TOUGHNESS – BACK SQUAT

Intention: To experience lifting heavy in prep for the lifting party. Heavy lifters to learn to pull back effort in conditioning after the heavy neural load in A series.

Prep: Brace & PF cues. Ankle & hip distraction & upper back mobility for squat. Calf, glute, shoulder & quad activation. Vertical stick three point warm up. Warm up deadlift, EBB 12 reps, add load 10 reps, add load 8 reps, add load ready for the first set in the wave.

A) BB back squat – wave loading 6,4,2,6,4,2
Rest 2-3 min between sets (if doing waves)
For beginners 3-4 sets of 8-12 reps

approx % of 1 rep max
6 reps 80%
4 reps 85%
2 reps 90%

Each set increases intensity and decreases in reps. The second wave starts heavier than the first.

B) 2 x 8 min AMRAP
Keep adding 2 reps on each exercise each round for the full 8 mins. If you finish the first AMRAP on 20 reps, you’ll start the next AMRAP on 20 reps and decrease by two reps each round.

Heavy lifters = zone 2
Lighter load = zone 3 to 4

1. Shoulder taps (regress to incline position on bench)
2. Box step overs
3. Plate GTOH
4. Burpee broad jump

C) Triggerball TFL, glute med, adductor and calf mobility.