Practice Day – Squat

Intention: Practice getting to depth in your heavy 5 sets of 5 reps, use the tempo to help hold tension at the bottom. These should all be at the same heavy weight. (85% of 1RM)

Prep: Hip flexor/Quad release, calf stretch, SL glute activation, squat noodling, Breath and brace prep for the tempo in the squat.

A1) BB back squat 5 X 5 reps @31X0
Rest 2-3 min
beginners – 4 sets of 10 reps increasing if able to – practice day

B) 2 rounds – coach set up stations for athletes to work at. *this is not for time, but you will need to go from one station to the next quickly, rest 1-2 min only between rounds. approx 16 min. this will be the first time most of the athletes have done these exercises, keep the weight light enough to do 30sec per side of exercise and be able to go straight to the next exercise. They are allowed to go heavy but it should not make them go slower.

1. SL sit to stand with contralateral SA DB OH press 8ea (use bench or box and light DB)

2. SA KB Chaos Marches 16 per arm (16kg)

3. Alt lateral step med ball SA pull roll 8ea (14lb)

4. Weighted heel raised KOT squats 8 (weight behind hips)

5. 1/2 Kneel band wood chops 8ea

6. Bear hold DB pull throughs 8ea

C) Partner running – 100m sprints – I go You go
8 mins

D) Calf stretch, glute stretch, shoulder stretch.