Peak 180 – Group Class
This week we are beginning our squat cycle (tri-phasic training). It is important you make an effort to stick to this cycle as much as possible. The benefit of this type of cycle is only achieved with consistency so that the working muscles and technique adapt from the tempo (time under tension). This program will result in greater strength, mobility and stability in the squat and should help with all your oly lifts as well.
Back Squat (eccentric 3 sec)
Perform 5 sets of 5 reps using a 3 second eccentric (down phase)
*Building each set. Suggested starting weight around 50% of 1RM
Focus on positioning throughout the movement. Eccentric loading helps to build strength and control throughout the full range of motion.
Metcon (AMRAP – Reps)
8 Min AMRAP:
9 Toes to Bar
12 Bar Muscle Ups
-Knees to Elbow for TTB
-Chest to Bar Pull-ups for BMU
Fitness (alternative to Performance)
100 Air Squats
50 DB Push Press