COMPETITION – SQUAT

Intention: Fail week. 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

A1) Squat – FAIL WEEK! 2-3 x 2 90-95% 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) Shoulder finisher light weight – 2 rounds – coach led, slow and steady, not rushed.
**if not enough light DB’s, use the small weight plates 1-2kg, no rest between exercises,

– 10 x standing DB around the worlds 
– 20 x alt DB crossbody front raise 
– 10 x standing DB arnold press 
– 10 x bent over rear delt raises
– 10 x SA DB lateral raise (L)
– 10 x SA DB lateral raise (R)
rest 1 min