COMPETITION – SQUAT

Intention: Building volume, work capacity and technical consistency in the Back squat, adding an extra set from last week, with a small increase in intensity.

Prep: How to Brace, pelvic floor awareness in the lift, Pec stretch, trap release, Squat mobility, calf, glute med, hip flexor, adductors. EBB slow (10sec) squat to full depth x4.

All working sets at same load, all reps have a 1 second hold at the bottom of the squat, squat to target if unable to get to full range
A1) BB Back squat 5 x 6 (@67.5% of 1RM or 7-8/10 RPE)
A2) Weighted hip thrust off bench 3 x 10 with a 10sec hold/ max squeeze on last rep

B) Conditioning – Zone 2 nasal breathing – AMRAP 16

– Alt DB Curtsy Lunges x 8 ea

– 1/2 kneeling DB wood chop x 8 ea

– Side plank x 30s ea

C) Competition – MAX Wall sit with 10kg weight plate on knees – (90 degrees) – fight to be the champion of the universe!