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Squat Development Week 3
Awareness/Strength: Wall Squat x 20 with a lower box set-up if needed and if possible (moving closer to the wall throughout if possible)
Awareness/Strength: Squat with Heels on 1-1.5″ Rise
3 x 10
Isometric: Band Assisted Squat 3 x 8 w/ :5 sec pause at bottom (hold on to band hanging from crossbar or put band under armpits)
Row 3xs
:45sec Easy
:15sec Hard
2xs:
10ea OH Lunge w/ Plate
8ea Crossbody DB Snatch
:20 sec Hollow Hold
:20 sec Archer Hold
10 Scap Pull Ups
AMRAP 12 min
50’ OH DB Walking Lunge (50’s/35’s)
25 Alt DB Snatch (50/35)
15 CTB Pull Up
Goal: 4+ Rounds
Notes: Compare to 11/28/17
AMRAP 12 min
50’ OH DB Walking Lunge (single arm if needed) (35’s/20’s)
20 Alt DB Snatch (35/20)
10 Pull Up or Banded CTB Pull Up
Goal: 4+ Rounds
Optional Accessory
EMOM 10 min
Min 1: Row 300/250meters
Min 2: Rest
3×12:
Hip Bridge (weighted)
1x:
1-2min ea. Smash Lats
