Friday September 23, 2016

You will be doing this EVERYDAY and yes, I’m going to bore you with the details.  You need to drill this into muscle memory so when you get a barbell in your hand you don’t have to think.  You can do this with a PVC or broom at home.

Jump up and down in place – this is your starting stance

Move your feet out to your squat stance – this is your finish stance

Modified Burgener Warm Up – Move with a purpose

  1. Down (knee bend, chest up) and finish (shrug) – Speed through the middle
  2. 1 + Elbow High & outside – Bar close
  3. 1 + 2 + Muscle Snatch – Turnover
  4. PVC Overhead Squat – Core strength
  5. Snatch lands (starting stance, dropping into a squat, landing in finish stance)

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 Pause: 5 sets, 3 reps with a 3 second pause at the bottom

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

WOD

For Time:

10-8-6-4-2 Thrusters (135/95/65)

2-4-6-8-10 Chest to Bar (RX Plus 1-2-3-4-5 MU)

Something to consider……Fran is 21-15-9 at 95/65, push yourselves on these thrusters to go heavier, but still unbroken.

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