Wednesday 9-27-23

Squat Strength Day 

Warm Up:
Row 800m
foam roll glutes and hamstrings
15 OH Squat (pvc)
10 Goodmornings (pvc or BB)

Mobility:
Wall Butterfly (1 min)
Half Lotus on Wall (45 sec)
Knight on Box (45 sec each side)

Strength:
Back Squats or Front Squats 
5-5-5-5-5
***75% of you 1 rep max, very slow descend, 2 second pause in bottom position, quick drive to get up! This should exhaust your legs, warm up and first set of 5 is 75% 

Option A:
Festivus Complex Practice 
3 Deadlifts + Hang Clean + 2 Front Squats 

**if you do a hang squat clean, you only owe 1 front squat