COMPETITION – SQUAT

Intention: Over the next 6 weeks we will be building our weights up in the A series in readiness for Lifting Party (Nov 14th) and building strength endurance in the B series with a fun finisher.

Prep: see white board plus specific warm up for lift

3 rounds – 20 min
A1) BB back squat – 4 x 3 @ 75% 1RM (beginners: 4 x 8-10)
A2) Eccentric Banded Face Pulls with Pause 3 x 10

B) Strength Set 12 min – clock will beep every 2 min to change exercises – the idea is to go heavier each week, record weights in books
1. BB/ DB Romanian Deadlift x 8-10
2. Seated Arnold Press x 8-10

C) Finisher – 2-3 rounds (time dependent)
**use olympic sized 2.5kg – 5kg plate
10 x Plate GTOH
10 x Plate Thruster
10 x Plate Rotational Lunge (5ea)
10 x Plate bent over row
10 x Plate sit ups
30s rest