4 August 2019

Warm-up
[30:00 for Warm-Up + Mobility ...]

Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension
then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees
work through mobility between sets ...

Mobility
Hips:
1:00/side:
Lateral Quad Smash (roller)
Quad Smash (roller)
Adductor Smash (roller)
QL Smash (ball)

Ankles:
1:00/side Calf Smash (KB / roller / bar)
1:00/side "Wall Push" Calf Stretch (heel down)
1:00/side Weighted Dorsiflexion
2x8/side Single Leg Ankle Drops (eccentric DF)
5/side Counter Balance Kossack Squat (5-10#)

Weightlifting
Back Squat
5-3-3-2-2-2-1-1-1-1
maximize total weight lifted ...
(target ~90% of 5/3/2/1RM ...)
E3MoM-30
***
A: 1 Round for weight
Back Squat
1x5
***
B: 2 Rounds for weight
Back Squat
3-3
***
C: 3 Rounds for weight
Back Squat
2-2-2
***
D: 4 Rounds for weight
Back Squat
1-1-1-1