B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
1 set
10/10 Banded monster walks
10 Med ball glute bridge abductions*
10 Back squats @ 3sec down
*
*2 sec pause @just above parallel on the way down
Score: Weight on the squat
TC: 20mins
2minutes max reps Squat Clean 225/155lbs
Rest 1 between each amrap
KG: 100/70
Score: Total reps
TC: 11mins
Intermediate
4 x Amrap 2
Max Squat Clean @185/125
Rest 1 between each amrap
COMP
4 x Amrap 3
Max Squat Clean @245/165
Rest 2 between each amrap
As you perform the movement, think about moving the hips back rather than moving the shoulders forward
Every rep must look good, spine remaining neutral.
©2021 - Titan Fitness | mandydean995@hotmail.co.uk | Design & Developed by ThemesGlance
Beginner
5 sets
3 Back Squats @Heavy + 3sec down
6-8 Cal Assault Bike Sprint
Rest 2 minutes
Intermediate
As written
COMP
5 sets
3 Paused Box Squats*
Rest 20 sec
100m Sled push Sprint
Rest 2-3 minutes
*2 sec pause just before touching the box