Tuesday 07.10.12

We are workin' the back squat today, Warriors. The key to most squats, whether overhead, back, or front, is getting comfortable with heavy things at the bottom of our squats. Two key aspects to the bottom of our squats help us lift heavy. 

1) Part of being comfortable at the bottom of our squat is knowing when we've reached proper depth (i.e., hips are below parallel). Lifting heavy is much more difficult when we have to search for proper depth, slowly feeling around for a box or for a medicine ball that lets us know we can rise back up. The better you are recognizing when you are proper depth, then the easier it is for you to bounce up from the bottom. Going slow just prolongs the amount of time your glutes and hamstrings are under tension, which reduces the amount of spring those movers have to get you up from depth. So, in between rounds, when you're increasing the weight and stretching, also practice banging down to proper depth. Know where you body likes to land.

2) The best squat is a stable squat. A stable squat consists of the following: 

a) your weight concentrated on the outside of the feet and through your the heels.

b) knees pushing apart as you descend (if you're concentrating your weight as indicated in "a)" above, then this should happen without too much additional effort). As soon as your knees begin to collapse in, the sooner you lose stability in your squat.

c) a tight core. Before you even begin your squat, squeeze your butt and pull in your gut. Get tight, like someone might punch you in the stomach, then begin your descent. A tight core stabilizes the entire movement.

Items 1 + 2 above provide a nice stable foundation at the bottom of the squat to support your awesome PR load. Remember, every day in the box is another chance to practice. Don't be afraid to fail, and use that failure to fuel your determination. PRs aren't made in a day, they are the result of many, many hours of practice.

WOD

Warm Up and Strength:

Find your back squat 1 RM

Each time you add weight, do elevated pigeon pose (20 sec a leg)

Then:

3 Rounds

3 Back squat @ 80% 1 RM

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5 Rounds

12 back squat (from ground) (135/95)

12 pushups

12 burpee box jumps