Thursday - Squat Therapy

Today we are sticking with the theme of working on things that we sometimes aren't good at.
Squats.... we all think we got it, but sometimes we need a little refresher.
And Thrusters... well, they are evil, but Thrusters help improve coordination, muscular endurance, and balance. They help you gain both upper and lower body strength by working the quadriceps, glutes, and shoulders.

So let's embrace the suck it up and get it done!

Group warm up
Line drills

then...
3x10 Squat therapy Squats (watch video)
Coaches will work with athletes to perfect the squat.
Beginners will use an upright bar to help with balance.

Strength

BACK SQUAT

Build Up Sets:

EMOM for 5 sets:

10 Back squats with an empty bar

8 Back squats at 30%

6 Back squats at 50%

4 Back squats at 70%

2 Back squats at 75%

Working Sets:

Every 2:00 for 3 sets

4 Back squat

*80%-85% of max

Metcon

For time:

10-9-8-7-6-5-4-3-2-1

-Unbroken thruster (135lbs/95lbs)

-5 Burpees between rounds

*3 burpees if the athlete does not go unbroken during a round

**Athlete may rest bar in front rack or OH position

**Unbroken means NOT dropping the bar to the ground/dropping to the hang position/or resting the bar in the back rack