Performance

Back Squat 2 x 8 – Work up to a heavy double aim for 93% of your 1RM

Then:

3 RFT

8 DB PP 20/15kg

12 Pull Ups

16 KB Swings 24/16kg

Fitness

Back Squat 4 x 4 – Work up to a heavy set of 4. Try to see if you can get 4 reps at your heavy triple number

Then:

3 RFT

8 DB PP 15/10kg

12 Body Rows

16 Russian KB Swings 24/16kg

Mobility Monday

Squat quick test is it you ankles or your hips?

Athletes are always asking us if their squat is suffering because of their tight hips or because of their tight ankles.  The answer is it’s both obviously…But we can be a little more nuanced in our understanding.