Friday Jul 15

Heavy Squats

Warm Up

General

30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Full squat T-spine rotation

30sec Hard Row or Bike 

Mobility

Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg 

Specific

3 sets

3-5/leg Single Leg glute bridge + band around the knees (adductions)

5-3-1 Squats @Asecending Tempo 4.1.X.1 

Weightlifting

Back Squat

5 x 1 @90%+

Rest as needed between reps

TC: 15 min

Score: Weight

Scaling Options

Beginner

5x 3 @ Heavy but controlled 

Workout

10 Rounds for time

7 Burpee CTB

30 Double unders

TC: 15 min

Score: Time

Scaling Options

Fit

7 Burpee Jumping Pull Up

30 Single unders

SC

7 Burpee Pull Ups

20 Double Unders 

Accessories

Bird dog 3 x 10/side

Rest 60 seconds between sets

Hold every rep for 6 seconds 

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