PRACTICE – 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 + specific warm up for lift

20 min
A1) BB back squat – 4×3 @ 80% 1RM (beginners: 4×8-10)
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) Ab Finisher with Olympic sized weight plate beginner 2.5kg, intermediate 5kg, advanced 10kg

20 sec work / 10 sec rest – 4 rounds = 6 min

– Plate high plank walk ups
– Plate straight leg sit ups 
– Plate Russian twist