COMPETITION – SQUAT

Intention: re introducing the BB front squat to help promote strong T spine extension,
this will mean that the Barbell needs to be much lighter to focus on technique, practicing T spine extension is good for reversing the kyphotic desk posture.
**Coaching cues are lengthen – don’t arch, exhale to set ribs, neck tall, eyes level, elbows forward – not down.

Prep: foam roller to release T spine, Lats and quads, pec and trap release, front rack stretch and squat noodle, SL glute activation, wall hold deadbug foot taps.

3 Sets (RPE 5-6)
A1) BB Front Squat x 4 ‘@3210 or Wall facing Goblet Squat (heels raised) – STRICT tempo
A2) Bench supported quadruped T Spine extension x 6 – 8 slow reps – extend through the upper back only, exhale slowly on extension, pause 3 sec at end range

B) Conditioning with a hint of Competition – 4 rounds – 45 sec work / 15 sec rest (12 min)

1. Double KB front rack carry  (Beginners can do a single arm front rack carry and alternate arms every 10m)

2. Box Jumps RX 16-20″

3. Ski erg for MAX calories! (competition)

4. Rest 🙂

C) Core finisher – 2 rounds – 20 sec work / 10 sec rest (6 min)

1. Tall kneeling Pallof press ea

2. Bear hold x 2 – slow breathing

3. Side plank ea