Back Squats

Friday, September 5, 2014

Prehab:

Wrist and Calf Stretches
2 min Hang from Bar/Rings
Leg Swings
Lat Activations

Warmup:

400m Row
2 Rounds:
5 Inchworms
10 Pushups
10 Squats
10 Pike Situps

Cooldown:

Pigeon
Wrist and Calf stretches
2 Min Hang from Bar/Rings

Fitness

Strength

Four sets with 45 seconds rest between movements:

Good Mornings x 8-10 reps
Freestanding Handstand Progression work x 45 seconds
Hollow Rocks x 15-20 reps

Notes:  The good mornings should be moderately heavy.  Scale the hollow rocks to allow for a smooth rocking motion.

Conditioning

For time:

12-9-6-3 reps

Ground to Overhead
Burpees over the bar

-then-

Run 800 Meters

Notes:  The recommended weight and movement for more experienced athletes is the power snatch with 115/75.  Newer athletes should perform this with dbs as a clean and push press.

Advanced

Strength

Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep

*Sets 1-2 – 55%

*Sets 3-4 – 65%

*Sets 5-6 – 75%

*Sets 7-8 – 80%

*Sets 9-10 – 85%

Notes:  I know your legs are sore, trust me, this is designed to help a little bit.

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

Notes:  The prescribed weight here is a reminder of how strong elite CF athletes are.  Scale the weight to something heavy but doable.  If you cannot perform muscleups yet, perform bar muscleups with a band.

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