PRACTICE – SQUAT
Intention: Continuing the absolute strength phase. Working at approx 85% of 1RM
Prep: Air squats to find out what is tight and needs mobility, spend 2-3 mins on release work, Pec and trap release, Banded Monster walks for Abduction, Adductor plate slides, Broad jumps, shoulder big 3, band glute activation.
EBB back squat x 12, add load x 10, add load x 8.
A1) BB Back squat 7, 7, 5, 5, 3, 3
A2) Mobility for comfortable squat depth eg, ankle and hip distractions, adductor and quad release, ITB and TFL release.
Beginners (light KB)
A1) KB Heartbeat Squat 4 x 8 at 2121
A2) DB Bench hip thrust 4 x 10-12
B) AMRAP 12
– Alt SL Plate Jumps 20
– DB 1/2 kneeling wood chops 10ea