PRACTICE – SQUAT

Intention: We are looking to maintain consistent technique under a lighter load, RPE – rate of perceived exertion is a 6-8 out of 10, leaving a few reps in the tank after each set. The goal of this phase (8 weeks) is to build volume and develop the technical base that will later turn into maximal strength during the intensification phase. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

Prep: Adductor, quad and hip flexor release, pec and trap release, glute / glute med, VM (knee) activation, upper back and shoulder activation. practice the hip hinge into the squat and using the glutes to finish hip extension. practice 360 brace / pelvic floor with breath eg. breathing out on effort.

3 Sets
A1) BB Back squat x 8-10 (RPE 6-8)
**you should finish sets feeling like you could keep going, not grinding
A2) Hamstring curls x 10-12 (swiss ball, DB, banded)

B) AMRAP 16
**Sandbag carry is the timer for all stations, change to next station, rest station after the burpees. For the jump to touch you need a touch point approx 6 inches above hands when standing tallest with hands above head. hang a short band above to touch if not quite tall enough. If unable to jump and touch, athlete is required to reach both hands as high as possible with glutes and abs engaged.

– Sandbag Carry x 100m (timer)

– KB alt Gorilla rows

– Burpee jump reach to touch (looking for full hip extension)

– Rest

C) Winter Olympic Finisher – Moguls – 4 rounds for time
Challenge: mental toughness
Winner: the fastest 

– Ski jump x 20
– Cross body Mountain climbers (Send knee to opposite elbow) x 20
– Box jumps x 6