9/5/2019 - Squats and Quads

September 5, 2019

M-1: Back Squat

 

 

3-3-3, 2X3 @90-95% of heavy 3

*Build to a heavy but technically sound set of 3. Then perform two more down sets @90-95% of todays heavy 3.


M-2: Bike/Squat Snatch

 

E5MOM X 4

 

Option A:
2 Rounds:
12/10 Calorie Bike
5 Squat Snatch (135/95)

 

Option B:
2 Rounds:
12/10 Calorie Bike
5 Squat Snatch (115/75)

 

Option C:
2 Rounds:
10 Calorie Bike
5 Power Snatch

 

*If some athletes aren't comfortable landing in a squat then having them do a power into overhead squat is fine.
*These are meant to be quick sprints. But controlled.
*Weight should be moderately heavy to force quick singles.
*Scale Reps accordingly to atleast get 1:00 Rest

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