Hope you all enjoyed the MetCon break last week, back to lifting today. We are mixing it up with some Powerlfting inspired programming in the lead up to BaD As at the end of May. Let us know what you think.

Lift – Max Effort Lower Body

25 mins to find a 1 Rep Max Back Squat

Max Effort = working up to a heavy single. On max effort days it is not expected that you get a 1RM PR, it is simply working up to heavy single based on how you feel for that session.

Accessory Work

Yoke Walk AHAP 4 x 10m

The ‘work’ is to be completed throughout the ‘lift of the day’.   Eg. Warm up sets, 1 set of lift, 1 set of acc work, 1 set of lift, 1 set of acc work etc..

Performance

Workout

5min AMRAP

10 KBS 24/16kg

5 Burpee

Fitness

Workout

5min AMRAP

10 KBS Russian 24/16kg

5 Burpee

SMITH FAMILY FAREWELL WORKOUT AND BBQ

We are saying goodbye to Matt, Steph and the kids as they head back to the USA after 3 years with us. On Sat 2 May at 11am we will be having a kids friendly workout followed by a potluck BBQ.

SMITH FAMILY BBQ – SIGN UP HERE

MOBILITY MONDAY

The best damn squat mobility article period

Not sure if the title is quite true but it is definitely one of the longest, a ton of info in this.

A squat is thought to be a fundamental movement; one that a healthy human being free of injury should be able to perform.  However, when looking at the squatting pattern from a biomechanical and physiological standpoint, it is fairly complex in nature.  Several joint and muscular systems must work in sync in order for a sustainable movement to be produced – especially when adding external load such as a barbell.