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
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