Back Squat Bias.
This week we focus on the back squat as our priority. I want the tempo to be slow and controlled, we’ve got 4 sets of 10, really engage the glutes here, no half arsing. If you can’t control at a 50% weight then it’s time to go back to the drawing board !
RDL’s. Think of your hips as a slingshot, again engage the glutes, stand in triple extension, drive your glutes backwards, then power through locking out your knees and hips.
A uppers superset. DB incline bench paired with DB row. Go as heavy as you can whilst maintaining form. Big stretch on the eccentric phase of the press and a powerful contraction as you drive the weights back up. The row - we want to sweep the weight rather than just lift it vertically, think about lifting a weight from just in front of your shoulder in the ‘stretch’ phase to driving it back into your pocket area. You should feel this in your lats and rhomboids.
Conditioning is a slog, bit of a bastard, but a great measure of fitness. 2000m. One big effort on the rower. Take note of your time and test again in 6 weeks. 