Ready to move some weight today? Sure you are!
Trainer Warmup 10 Min. Squat Prep.
Skill: BACK SQUAT (TIME CAP 35 Min.)
Competitors:
Warm up 5 Min @ light weights.
10 Reps @ 50% 1RM
+ 10kg and go again 10 Reps.
+10kg 10 Reps. (Female Competitiors + 5 kg each round)
+10kg 10 Reps.
+10kg 10 Reps.
or until you fail.
then + 10kg try to get 5 Reps
+10 kg try to get 3 Reps
+10 kg try to get 1 Rep
make sure you do have a spotter behind you on the heavy Reps. Your Coach will show you how to spot.
Your goal on each attempt is to move the weight as fast as possible (afap). You should only go Competitors here if your 1RM BS is at least 120kg or higher!
Fitness: Back Squat
Warmup 5 Min with an empty bar!
10 Reps @ light weight
+5kg and go again 10 Reps.
+5kg 10 Reps.
+5kg 10 Reps.
+5kg 10 Reps.
+5kg 10 Reps.
until you fail.
make sure you do have a spotter behind you on the heavy Reps. Your Coach will show you how to spot.
Your goal on each attempt is to move the weight as fast as possible (afap).
then
Amrap 5 Min.
Turkish Getups alternating! Choose your weight! 32,24,20,16,12,8 or 3kg. KB.
Score: Weight x Reps.
Taylor, (Football Coach/ Powerlifter) dropped in last week to show what going heavy means in Canada. THX Taylor!
