Back Squat and Mountain Climbers

Back Squat and Mountain Climbers With kicking off the New Year we are wrapping up 2013’s last training cycle with the 5/3/1 Back Squat and a Metcon that ascends and descends that time ladder. Squat Tips for Maximal Weight: A. Push your hips back! The reason is you want to load your hips and posterior chain to better distribute the load on the bar and engage the right muscle groups. Remember whatever gets loaded first, gets loaded maximally. B. Lift with your Chest: If your chest falls forward, you’ll fall forward. And your squat will turn into a good morning. You’ll have better leverages and be much stronger if you brace and tighten your torso, and keep your chest up. C. Spread the Ground: You must learn how to create torque in your hips by imagining “spreading the floor” with your feet – to optimally activate and engage the glutes and hamstrings. You screw your  entire lower body into the ground to gain more control of the movement, decelerate better, and reverse the movement out of the hole with more power. Strength Workout (SWOD) 5/3/1 Back Squat Workout of the Day Today’s WOD carries with it a lot of volume. Make sure you digest  the long sets in to chunks. For example, 15 Kettlebell swings 15 seconds rest, 15 swings, etc. This allows you to keep the intensity high, regain your core stability, and minimize injury risk. The idea of going 100% to failure on movements that are not self limiting is dangerous and outdated when it comes to the general population. WOD 2mins Sumo Deadlift High Pull (to a T, not a Y) (53/35) 3mins Goblet Lunges (53/35) 4mins 10 Abmats/10 Double Unders 3 mins Russian KB Swings (53/35) 2mins Mountain Climbers]]>