PRACTICE – BACK SQUAT

Intention: To experience lifting heavy in prep for the lifting party. Heavy lifters to learn to pull back effort in conditioning B series 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 10 reps, add load 8 reps, add load 6 reps, add load ready for the first set in the wave.

Each set increases intensity and decreases in reps. The second wave starts heavier than the first. If lifting very heavy, you must take rest before lifting heavy again.

E.g. set 1- 5 reps at 20kg, set 2 – 3 reps at 25kg, set 3 – 1 rep at 30kg, set 4 – 5 reps at 25kg, set 5 – 3 reps at 30kg, set 6 – 1 rep at 35kg.

A) BB Back Squat – wave loading 5,3,1,5,3,1
Rest 2-3 min between sets (if doing waves)
For beginners 3-4 sets of 8-12 reps

approx % of 1 rep max
5 reps 82%
3 reps 87%
1 reps 92%

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

B1) AMRAP x 8 min
– DB clean and press 10
– DB Sit ups 10
– DB hip thrust 10

2 min rest

B2) AMRAP x 6 mins
– Mountain climbers 20
– SL V ups 10
– Plank hip dips 10