For the next 4 weeks of the Challenge, check here on Sundays for a weekly outline leading up to the Squat Trifecta Total in June. Use these weekly posts to log your activity, and ask questions related to the challenge, or coordinate small group sessions.
Three things to incorporate into your workouts this week:
1) 3RM Baseline Testing.
Over the course the week, find or update/verify your estimated 3-rep max for all three squat lifts (back squat, front squat, and overhead squat). Sessions should be brief and done prior to IMCF main WODS or METCONs, or at a different time of day if schedule allows. Warm up, then take about 10-15 mins to work your way up to a 3RM. Try to get there in 3-5 sets max, and don't get too far out of your comfort zone...none of your sets should cause you to fail.
NOTE. Based on this week's IMCF programming, recommended splitting these up Monday & Tuesday, using Friday as a makeup day.
2) Technique Tabatas.
As part of your warm-up routine, perform air/PVC squats (all types) in a tabata format (8 rounds of :20 work, :10 rest for 4 mins total). Slow down and forget the scoring aspect...aim for 8-10 textbook reps per set. Use training aids as needed (med ball for depth, pole for upright torso, a bench for vertical shins, etc.) to address your weaknesses and promote good form.
3) Mobility Focus.
All week (and throughout the challenge) incorporate pre- and post-WOD mobility work targeting the posterior chain, hips, shoulders and front rack. Darn Mobility WOD site is down for maintenance today... Google or YouTube search away: "(body part) mobility" -- share any gems you find to comments.