Leg Care

Wednesday, November 6, 2013

Prehab

Foam Roll
Pigeon, 1 min each
Banded Rack/Lat Stretch

Warm Up 

Run 400m 
2 Rounds w/ Barbell:
10 Back Squats
10 Front Squats
10 Good Mornings

Classic Strength

4 Rounds of:

4 – 1 1/4 Front Squat, work up to heaviest possible

5 Strict Ring Rows, hardest variation possible with full ROM

Notes:  The Ring rows are to be performed between your squat sets.  If you do not have a quality bottom position for the front squat, just work on the basic front squat and getting depth.  If you do not have a rack position, perform a back squat.

Advanced Strength

7/13 Front/Back Squat @ 60% 1 RM FS

Notes:  Rest around 2-3 minutes between sets.  Complete 7 Front Squats, rack the bar, reset and immediately complete 13 Back Squats at the same weight. Do not rest while switching from Front to Back Squats.  Now that we have completed 2 squat cycles, it is time to build the muscular endurance with heavy percentages of your new 1 RM.

Conditioning

Run 200 1:1 work to rest

Run 400 1:1 work to rest

Run 600 1:1 work to rest

Run 800 1:1 work to rest

Cool Down

Plank Hold, Accumulate 2 minutes
Calf Stretch, 1 min each
Samson Stretch, 1 min each

Stretch and Stuff.

The new squat cycle is brutal. It is an abrupt change from the lower rep, heavier sets of the Hatch Cycle. You may feel like you are not ready for it and that is the point. It will force adaptation and new strength gains. It will also illicit more strength endurance which is a huge factor in CrossFit style workouts. During this cycle it is necessary to take every measure possible to take care of your legs, back, and midline. Use the roller and take the time to warm up and cool down properly every day. The first 7/13 wave of this cycle is probably the worst part but the reps will get lower and the weight gets heavier, which will be a welcome change. If you are especially sore, it can drastically help to get to class early and do a light row or jog for a few minutes to flush your legs before stretching out and hitting the mobility. We are going in that direction with our programming of warm ups but if you need more than what is on the board, be proactive about it. Also, expect to fail at some point in this cycle, especially at the beginning. It is normal. Keep the weight on the bar and take plenty of rest and try to get as far as possible through the next set. You will be stronger on the other side.