It’s always something…

Tuesday, September, 11, 2012

Mobility:
10 Air squats
Groiners and Gristle from Hip prep
10 Hip extensions
10 Ghd sit-ups
10 Squats w/barbell

Strength:
Take 30 minutes to establish a 1 RM Back squat

Notes: Work up to a heavy set of 2-3 reps.  Once you reach the 75-80% range, take 2 minutes rest then perform a “walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds-DO NOT attempt to squat) with 5-10% more than your projected maximal squat.

Workout:
4 rounds:
3 minute AMRAP:
4 Cousins (sit up with med ball into a wall ball shot)
6 Burpees
8 OH walking lunge with med ball
Rest 1 minute between rounds

Notes:  Scaling for the “cousins” movement is to perform the sit-up and stand-up with the med ball without throwing the ball OR to perform the sit-up and stand-up with no med ball and add a jumping squat. 

Cool down:
Samson stretch, 1 minute each
Cobra, 30 seconds
Straddle, 1 minute 

Please make sure you read the notes for today as we have outlined a specific protocol for going BIG!  We harp all the time about the importance of positioning in the squat, mainly the bottom position and as a result, most of our mobility is directed to reflect this.  One thing I see a lot of is the inability to get organized (aka: get tight!) before the squat even begins.  I’m referring to the rack position on the back.  Is poor shoulder mobility limiting your back squat? Absolutely.  Remember, the goal of the set up and specifically the racked position is to create a rock solid, stable platform to transmit load to the hips.  Rounded shoulders and broken wrists are going to start you in a crappy position right out the gate, and if you can’t fully brace yourself under load (butt tight, spine neutral, ribs down and lungs full of air) you’re losing potential.  So for those of you with tight shoulders, here is a video that might speak to you:)  Feel free to incorporate it as part of your warm-up today.