PRACTICE – BACK SQUAT

Intention: Wave loading to continue the absolute strength phase. Working at approx 85% for 1RM

Prep: Squat mobility and activation – hip 90/90 rolls, calf stretch, hip distraction. Hip power and jumping prep for B series. OH mobility and shoulder stability. Warm up squat – EBB x 12, add load x 10, add load x 8.

Wave loading – 85% 1rm (cap 20mins):
A1) BB back squat 7,5,3,7,5,3 – at 3110
A2) Squat mobility – adductor rockbacks, calf stretch, frog stretch.
Rest 90 sec

B) 16 min AMRAP

– Deadball shoulder overs x 10 – RX 15kg
– Box jumps x 5
– DB push press x 10
 -DB russian twist x 20
– Any cardio – 8 cals

C) squat recovery – trigger ball TFL, glute med. Couch stretch, calf stretch.