PRACTICE – SQUAT

Intention: Absolute strength phase – practicing heavy lifting so your body is ready for maximum lift attempts at the lifting party or in life.

Prep: Brace and pelvic floor awareness, release hips front and back, quads and calves and ankles, activate knees, glutes and upper back, start warming up the back squat with EBB, and 3-4 warm up sets to get to heavy 3.

All sets at working weight – 1 sec hold at full depth
A1) BB Back squat 5 x 3 ‘@85% rest 3 min
while resting release what is tight, tighten what is loose – ask coach

Option 2 (Beginner)
A1) BB Backsquat or Goblet squat 3-5 x 6-8 @31X1
A2) Lateral step downs 3-5 x 8-10ea (start low – increase height) 

B) 3-4 rounds – Not for time – quality reps – nasal breathing

– 5 Box Jumps 
– 10 DB alt SA bench press 

C) Plank finisher – if time permits (4 min)

4 x 40s on / 20s off – alternate between the 2 exercises

– Alt V ups
– Tall Plank