Name: Playbook - Erik Bartell - W4/D5 Taper: Squat
Uploaded: 2022-05-22T21:15:56.539Z
Duration: 45 min
Description: W4/D5 Taper: Squat

** If you're performing Murph on Saturday, take today as a light activity/rest day **

Today is the final day of our Taper Week. Take Saturday and Sunday as light activity/rest days. Recover throughout the weekend and hit Murph hard on Memorial Day!

Overview
Dynamic Warm Up
Murph Squat A
Murph Squat B
Aerobic Cool Down

Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1  Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes

3 Rounds
8x Tip toe to Athletic Drop
20x Slalom Hops
8x Pogo
6x Seated Broad Jump

Tip toe to Athletic Drop

-begin with feet narrow 
-small bounces equally balanced between both feet
- the movement in hops comes equally from feet/ankles/knees. 
- hips move minimally
- these are generally low velocity

Slalom Hops

-This movement is done with fully extended hips.
- Knee bend will account for only 10-20% for each pogo
- 80% of the movement should be in foot and ankle complete
 -use three small hops to prepare for pogo
- Strike the ground with violence each pogo jump.

Pogo

- Start in the seated position
- Explode forward jumping as far as you can

Seated Broad Jump

Lower Plyometric Dynamic Warm Up

3 Rounds
5x Dumbbell Suitcase Squat (RPE 2-4)
30 sec. Hip Rock Plank
10x Air Squat to Squat Jump (RPE 2-4)
60 sec. rest

Add 10 reps to Air Squat to Squat Jump each round. 
Round =  10x Air Squat to Squat Jumps. Round 2 = 20x Air Squat to Squat Jumps. Round 3 = 30 Air Squat to Squat Jumps.

- Hold the dumbbell by your side
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Both sides = 1 rep

Dumbbell suitcase squats (RPE 2-4)

1. Begin in a tall Plank
2. With control, reach one arm out as far away from you as you can and return 
3. Without losing position, alternate between arms.

Both sides = 1 rep

Alternating Three Point Plank (RPE 2-4)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Lower back in to the bottom of a squat
- Jump up explosively
- Repeating the sequence for time or reps

Air Squat to Squat Jump (RPE 2-4)

Murph Squat A

3 Rounds (RPE 2-3)

5x Assisted or Jumping Pull Ups
15x Air Squats

- Use a 41"  band hung from the bar. 
- The band can be assisted from the foot, on the knees (progression)

Assisted pull-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Murph Squat B

Pick an Aerobic Activity (ie. Run, bike, row)

Aerobic Cool Down (RPE 2)

W4/D5 Taper: Squat

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W4/D5 Taper: Squat

More workouts from Erik Bartell