PRACTICE – 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.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.

A1) BB back squat x 2 (aim to do more sets than last week)

Beginners
A1) DB Goblet squat – 5 x 8
A2) DB chest supported row – 4 x 12
Rest 60

B) Core conditioning 30s on / 30s off – 2-3 rounds (10-15 min)

– bear hold

– alt Bird dog

– Plank shoulder taps

– KB weighted deadbug (legs only)

– Supine alt ankle taps

C) Recovery stretching for quads, glutes, shoulders