COMPETITION – SQUAT

Intention: Building volume, work capacity and technical consistency in the Back squat

Prep: How to Brace, pelvic floor awareness in the lift, Squat mobility for depth eg. hips, knees, ankles, shoulder mobility. Activation for legs, glutes, and shoulders.

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 6 x 5 tempo 21X0 @72.5% of 1RM or 8/10 RPE

B) Competition – Accrue a 5 min Wall Sit (nasal breathing) – when ever you break do:-
**wall sit must be 90 degrees at hips and knees

– 5 Hand Release knee push ups 
– 10 Glute Bridges
– 15 Jumping Jacks

C) Shoulder finisher – 3 rounds
Face pulls x 20  
1/2 kneeling KB alt head halos – 5 each way