PRACTCE – SQUAT

Intention: Continuing to work on T Spine extension with the Front Squat, the barbell will be lighter than back squat, but slightly heavier than last week,
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.
Start warming up the front squat.

4 Sets at working weight (RPE 7)
A1) BB Front Squat x 4 ‘@3110 or Wall facing Goblet Squat (heels raised) – STRICT tempo
A2) SA KB FR marches x 20 (10 each arm)

B) AMRAP 15 – TEAMS OF 4

– 100m Weighted Carry

– MAX Cal Rower

– MAX DB Bench press

– Rest

**Only 1 team member per movement. Rotate through movements at completion of Carry.
**Weighted carry can be Farmers carry, Suitcase carry, Sandbag, Plate Medball or Deadball carry, DB Front rack or Overhead carry.

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

1. Tall kneeling Pallof press (left then right)

2. Bear hold x 2 – slow breathing

3. Side plank (left then right)