5:00 of mobility
The Brand X Warm up
30 seconds BOS followed by 6 BOS w/lateral movement https://youtu.be/06NtMRysO2w
Pay attention to feet placement and ankle, knee relationship
Varsity and JV
Work up to a three rep max. Max is when bar speed slows significantly but technique hasn’t changed. If there is a break in technique do not continue adding weight.
Work on Front squat technique. Feet should be closer together, body more upright.
Accessory work Varsity and JV Front squat
50-100 walking lunges
2 x 800m
Max hang from pull up bar 10 bandy woodchoppers 30 hollow rocks
Hollow rock https://youtu.be/RlFNd60QpV0
Quad smash Couch stretch Athlete’s choice