BACK SQUAT - WEIGHTLIFTING
4 - 4 - 4 - 4 - 4 Back squat
*Do a set every 4 minutes.
INTENDED STIMULUS AND WORKOUT OPTIONS
Heavy squatting! The first set should be challenging (approximately 75-80% of a known recent 1RM) but allow for a build up for at least the first 2-3 sets. Attempt to find a 4 rep max. For newer athletes increase the reps to 7 with lower weight.
POSTERIOR CHAIN DEVELOPMENT
4 Rounds NOT for time:
8 Band assisted inverse curls
20 Banded Russian kettlebell swings
Intended Stimulus: Isolated posterior chain strengthening and stamina development. Focus on quality over the weight and reps.
Intermediate Attempt as written. Modify band tension and loading to perform the movements.
Novice 4 Rounds NOT for time:
20 Banded leg curls (Hamstring activation)
15 Russian swings