COMPETITION – SQUAT

Intention: thoracic extension in the BB front squat with a focus on depth, hence the target you are squatting to today.
**Notice where your body compensates and try to fix it, eg if you lose your abdominal brace (that holds your hips under your ribcage) to get to the depth, try to focus on going slow and holding tight to the lower abdominal muscles. Start light and only when you have complete control going to depth can you add load.

Prep: release work needed to get into the squat position, eg. ankles, calves, adductors, lower back, quads etc. deadbugs and bird dogs to teach core control, activation for glutes, upper back, knees.

3 Sets increasing
A1) BB/DB Front squat to target 6-8 use tempo 31X1 – (squat bricks and heel raises help with depth when ankles are tight)
A2) Hamstring curls 10-12 – (utilize bands, swiss ball, DBs, sliders.)

B) 2 x AMRAP 6 –
**in partners one is on the box jumps while the other one is running, once the 10 jumps are completed, swap, continue swapping for 6 mins, this is fast paced, choose a box jump height that doesn’t scare you.

AMRAP 6
P1. 10 Box jumps
P2. Max Shuttle runs

Rest 2 min

AMRAP 6
P1. 10 Plate GTOH
P2. Ski Erg

C) Competition Finisher – Burpee – ACDC – Thunderstruck (4:53 min) – complete the whole song with all the burpees and count them! (approx 30)
Starting in a long arm plank, and every time he says “thunder” stand up, jump and clap overhead, then get back to the plank as fast as possible.