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Squat Development Week 5
Awareness/Strength: Wall Squat x 20 (use baseline from week 1 and try to start closer to the wall)
Awareness/Strength: Tempo Air Squat 3 x 5 reps with :5 sec negative, :5 sec pause at the bottom, :3 sec up
Isometric: On the :90 sec Goblet Squat hold with light weight (if necessary eliminate the weight and do a squat hold below parallel unloaded?) 3 x :25 sec
2xs:
5ea Alt. Pigeon Stretch
5 Roll Over V-Sit
6 Reverse Grip Press (BB)
8 Front Squat
10 Muscle Clean
For Time
100 Wall Ball (20/14)
50 Clean and Jerk (115/75)
25 Burpee Toe to Bar
Goal: Sub 18 min
70 Wall Ball (14/10)
35 Clean and Jerk (105/75)
15 Burpee Toe to Bar
Goal: Sub 18 min
Accumulate 2-3min
Dead Hang
Accumulate 2-3min
L-sit
