COMPETITION – SQUAT

Intention: Strength endurance in the A series, learning to manage fatigue.

Prep: see whiteboard

A) AMRAP 20
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Athletes need to keep lifting 2 reps for the whole 20 mins. Athletes to manage their fatigue and rest breaks. Compare this sessions results with the beginning of August.
** Competition = get more rounds than last time!

A1) BB back squat x 2

Beginners
A1) DB Goblet squat – 5 x 8
A2) DB chest supported row – 4 x 10
Rest 60

**If athletes energy systems are taxed after the A series, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series

B) 4 rounds for quality reps (cap at 15 mins)

– DB incline press x 10
– DB RDL x 10
– DB plank pull through x 10 (5ea)
– Any cardio x 60s

C) Recovery stretches for squats