PRACTICE – SQUAT
Intention: Strength endurance in the A series, learning to manage fatigue.
Prep: see white board.
A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Athletes need to keep lifting 2 reps for the whole 20 mins. Athletes to manage their fatigue and rest breaks.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.
A1) BB back squat x 2 (aim to do more sets than last week)
Beginners
A1) DB Goblet squat – 5 x 8
A2) DB chest supported row – 4 x 12
Rest 60
B) 2 x AMRAP 6
**If athletes energy systems are taxed after the A series, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series
1. AMRAP 6
KB swing x 20 (or PGTOH)
KB suitcase carry x 50 steps (swap arms each round)
Rest 90 secs
2. AMRAP 6
DB SA hang clean x 5ea
DB sit ups x 10Â