Monday April 4, 2016

Foundational Movement

Front Squat

Set-up:

  • Stance is with the heels at shoulder width
  • Full extension at hips and knees
  • Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip
  • Elbows high, upper arm parallel to the ground
  • Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

  • Hips travel back and down
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
  • Knees stay in line with the feet
  • Head position is neutral
  • Keep the bar racked properly (“elbows high”) throughout the movement

Finish:

  • Return to full extension at the hips and knees to complete the movement

Strength*

Front Squat: 5-4-3-2-1, work to a heavy single

Rest 1-2 minutes between sets. Compare to your 2/22/16 results. Yes, you should be tracking your results each class. Get a notebook, request an account on Beyond the Whiteboard (for free thru us) or write your info on the board and take a photo for me to upload after class.

 

*Squat therapy for new folks/immature squats, Goblet Squats to force chest up if they want weight and can do so safely

WOD

4RFT

Run 400m

50 Airsquats

  

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