It's Thursday! That means it's the first rest day of this program. Or, this could mean that you have some work over the past 3 days to makeup. The goal of this day is to recover from the increase in workload over the past three days that you completed. Also, in addition to recover is the requirement of your body to adapt to the new stimulus. No time for adaptation, no gains made.
Now that you have some education on the importance of Recovery, I must make a statement concerning the mind of each athlete, both those who are following this program and those who are interested but haven't quite made the move. This program is designed to add a small amount of extra effort without much time as of now. Soon, the load/volume will increase, but not right now. NOW, is the best time to start! Don't worry about the last few days. Friday will be your first day. Get started NOW! If you are asking yourself if this program is for you, then I will say YES!!! Don't let your mind get the best of you. YOU CAN do the extra bit of work, YOU CAN work on the snatch and clean, and YOU WILL be able to learn the movements. We all start somewhere and now is your time! Join in the effort and lets start seeing some great changes!
Squat a Day Program:
High Bar Back Squat: 3@50%
2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
- Lets start correcting the squatting position. This movement translates into most movements within the sport of Crossfit if executed correctly. First, the back squat should be conducted at a High Bar. Why? Because this will allow for a more vertical torso during the movement (translates to snatch, clean, front squat, etc.). While doing this, we want the glutes to be underneath the body. This will require you to push your knees out and sink the hips between the legs (as in the bottom of the clean/snatch). Finally, we need to start working on the bounce out of the bottom position. So, when lowering the hips, load the legs, and lower to the bottom position and bounce out of the bottom in one movement and rise up. This is not meant to collapse in the bottom, but to maintain tension and mimic the bounce out of the bottom in various lifts (snatch/clean/overhead squat/wall balls/etc). Here is an article from Spencer Arnold, 69kg Olympic Lifter, on this same thing:
REST DAY!!!!
- Do some mobility work before/after Squat work.
Heres a good one for you all: Bottom Position
I hope you enjoy the extra education for the day! Lets work on those squats and get mobile for Friday!
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