Back Squats
Warm Up
Row 30 seconds
5M Spiderman Lunges
Row 45 seconds
10 Jumping lunges
Row 60 seconds @ hard
10 Muscle Cleans
Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch? v=ILSbK8RnGdI
Specific
1. 10 Alternating Glute Bridge March
10 Good mornings @ empty bar
10 Alternating Reverse lunges @ empty bar
5 Tempo Jumping Back Squats @ empty bar
2. Ramp up back squat
Weightlifting
Back squat
4 sets 2 reps @ 80%
Rest 30 sec
5 reps @70%
Rest 30 sec
10 reps @50%
Rest 1 min
The rest periods are important
TC: 15 min
Score: Weight
Scaling Options
Beginner
3-4 x 10 with control descent
RX+
5 sets
Workout
22-16-10
Hang power clean 60/42.5 KG
Strict HSPU
RX+
BB – 70/50
4/2” Deficit
TC: 15 min
Score: Time
Scaling Options
Beginners
22-16-10 Hang power clean @Moderate
DB Strict Press
Intermediate
Hang power clean @115/75 lbs
15-10-5 HSPU*
*Add plate under head if needed for ROM (if so keep volume of rep as RX)
Accessories
3 sets
10/10 Landmine rotations
50/50 Single leg Toes touches for quality
Landmine rotations:
Single leg toe touches:
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