Today, Squats are the main goal of the day. We squat "below parallel" as many would describe it, but really are actually moving to the proper depth. The below article gives a better explanation of why we do what we do.
Also, one other thing to mention would be the bounce out of the bottom position. This technique will aid greatly in transferring skills to other movements, i.e. front squat, cleans, snatches, wall balls, etc. To do this, you will load the body for the squat, lower down, then as you reach the bottom position, you will bounce and rise up. This is different than loading and slowly lowering down and stalling in the bottom position. Although a worthwhile exercise to pause at the bottom, not the goal of what we are trying to accomplish with the Squat a day, or Extra squatting in the programming.
Here is another article on warming up for the squat (just something extra to think about):
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.
SKILL
10 min Handstand work.
- This can be anything from Handstands against the wall, to freestanding handstand holds, to handstand walking. Just get what you can through a 10 min countdown
STRENGTH
High Bar Back Squat:
EMOM for 5 min:
2 Reps @ 80%
- This is six rounds total: at 0:00, 1:00, 2:00, 3:00, 4:00, and 5:00
CONDITIONING
For Time:
30 Push Press 135/95
30 Over the Box Jumps 30/24
30 Pullups
30 HR Pushups
30 Double Unders
- The over the box jumps just require a touch at the top. No full extension is needed at the top. Just hop up, touch, then drop down the other side.
- We are not doing the work for the main class as tomorrow we will be performing cleans.
No comments:
Post a Comment