hump day already – Wed 9.08.16

 In W.O.D.

Strength: Shoulder Press 2-2-2-2-2

Conditioning:  For time:
– 50 Hollow Rocks
Then, 4 Rounds for time of:
– 15 Plate Squats @ you pick weight (choose wisely, more weight is not ncessarily better)
– 10 Burpees @ jumping onto the plate
– 50 Hollow Rocks

For the Plate Squats, stand holding the plate at your chest.  As you squat, press the weight away from you at a slight ankle upward.  At the bottom of the squat, you should be able to look through the hole of the plate while keeping your head neutral.

“The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.” – Greg Glassman

There are three main types of corrective squats that can be used to improve squat form – the wall squat, the box squat, and weight in front squat. A well-executed squat demonstrates all of the following points of performance:

Seven Points of Performance
#1: Weight on Heels
#2: Hips Bellow Parallel
#3: Knees-Out
#4: Upright Torso
#5: Lumbar Curve
#6: Thoracic Position
#7: Arms Overhead

Today we are playing with the weight in front of the body.  Moving the weight away from the body helps many to keep their weight in the heels.

If holding a weight in front improves form (and flexibility) then the problem is core stability and motor control – not flexibility.

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