Monday May 16

Back Squat EMOM

Warm Up

2 rounds

100m jog

12 In and Out squats

8 Good mornings 

Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

Activation

2 sets

6/6 RDL with reach, slow and controlled

6/6 Front Foot elevated split squat

3 Pause back squat @ empty bar or light 

Strength

Back Squat

3 sets

Back squat 3 reps @ 80%

Rest 1 min

Back squat 6 reps @70%

Rest 1 min

Back squat 12 reps @50%

Rest 2 mins 

Scaling options

Beginner

6 x 6 @moderate

Rest 2 mins

Advanced

4 sets

Back squat 3 reps @ 80%

Rest 1 min

Back squat 6 reps @70%

Rest 1 min

Back squat 12 reps @50%

Rest 2 mins 

Workout

RX

5 rounds

10 Power cleans @60/42.5 Kg

10 Lateral burpees 

Time Cap: 12 min

RX+

BB – 70/50 Kg

SC

BB – 42.5/30 Kg

Fit

8 Power Clean @ light

8 Burpees 

Accessory

Hip thrust hold

3 x 60 seconds @ moderate to heavy 

https://youtube.com/shorts/ITPwRWUQZqo?feature=share

 

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