COMPETITION – SQUAT – WK 3/4

Intention: Starting our Absolute strength phase in readiness for the Lifting Party on Nov 14th.Our focus today is the squat pattern and strong stable hips.

Prep: see white board plus
side plank abduction (light mini band around knees) x 10ea
low squat hold (push knees out with elbows) x 10
pogos x 20
high knees x 20

4 Sets at 65% of 1RM or 6-7 RPE (20 min)

A1) BB back squat x 8 @31X1
A2) Hamstring isometric hold x 30’s
A3) Hanging knee or leg raise x 10
Rest 90sec
** beginners – goblet squat 3 x 10-12, DB hamstring curl 10, dead bug hold 30s

B) Competition – 5 Rounds for time (15 min time cap)
**have half the class start on ring rows and half on the box jumps for equipment use
– box jumps x 5
– ring rows x 10
– med ball slams x 15
– mountain climbers x 20
– 150m run (8 cals bike)

C) Trigger ball TFL, glutes, quads.