Friday June 3, 2016

Foundational Movement

Air Squat

Set-up:

  • The stance is with the heels at shoulder width
  • Full extension at hips and knees
  • Weight on heels
  • 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
  • Finish:
  • Return to full extension at the hips and knees to complete the movement

Strength

Back Squat: 15 minutes to work to a 10 rep max

WOD

4 RFT

8 Chest to Bar

10 Push Press (115/85)

12 Back Squats (115/85)

Run 400m


NOTE: Mark your calendar, Coach Sam’s going away throwdown will be Saturday June 11 at 0900 with brunch to follow. 

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