WOD

Sunday, March 24, 2019

8 Sets
1 Power Clean + 2 Hang Power Clean
5 Box Jump

For Time:
60 DUs
20 Pull Up’s
30 Air Squats
120 DU’s
30 Air Squat
20 Pull Up’s
60 DU’s

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Saturday, March 23, 2019

AMRAP in 5
15 Push Ups
250m Row

Rest

AMRAP in 5
20 OH Walking Lunge
10 Burpees

Rest

AMRAP in 5
20 Sit Ups
20 AKB Swing

Rest

AMRAP in 5
6 D.Ball to shoulder
Shuttle Run

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Friday, March 22, 2019

19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

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Thursday, March 21, 2019

Back Squat
5 x 5

Reverse Grip Barbell Row
4 x 8

AMRAP in 10 Minutes
9 Air Squats
6 Burpee
3 Power Cleans

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??SQUATS: WHERE TO PLACE THE WEIGHT ON YOUR FEET?? – Ever found yourself struggling with knee pain when squatting? Got flat feet? Knees bend inwards? – ???WORK ON YOUR ARCHES! – I struggled with this myself, back in the days, because I do have flat feet. – Strengthening/building an arch is crucial when it comes to having a great squat: developing an arch will allow your knees to bend outwards thanks to the external rotation cue implemented by the arch itself to the top, as opposed to having the weight placed on your inner part of the foot, which’ll cause everything else to rotate internally and cause pain as a result. – If you don't have flat feet it doesn't matter. When the weight gets heavy your arches will tend to fall internally, so if that's the case, make some extra effort to keep the arch strong through the entire repetition. – It’s not like flat feet is “BAD”, but the way the forces act on it (especially when overloded) can cause troubles. – Actively work on your arch and make sure that you’re giving your feet an external rotation cue which will eventually make your knees bend outwards. – It’ll take time and it’ll feel awkward, but it’ll improve your squats 100%! – ???TAG somebody who needs to see this!! #pheasyque

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Wednesday, March 20, 2019

Sling Shot Bench

AMRAP in 12 min
50 Row for Cal
12 Push Press
12 C2B

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Tuesday, March 19, 2019

Front Squat

Front Squat Challenge
3 x max reps

3 Sets:
12 KB Romanian Deadlift
12 KB Weighted Step Up
Rest

Cash Out
Single Leg Glute Bridge
3 x 20

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Which lift variation is going to be easier on your knees when dealing with knee pain? Let’s turn to some simple science to find out.? . When you descend into a squat, we can freeze frame it at the parallel position to calculate how the position of the knees to determine the length of the moment arms (the distance from the vertical line of gravity pulling down on the bar to the joint in question – in this case the knee joint)?? . When we compare a front squat to a back squat, the more upright torso of the front squat means the knee must move further forward over the knee and create has a longer moment arm for that joint – meaning more torque comparatively is placed on that part of the body.????? . This means the front squat will often place more force on the structures of the knee (like patellar or quad tendon or compression on the back of the knee cap) meaning the back squat will be better tolerated by those who are currently dealing with and rehabbing their knee pain (assuming you’re squatting relatively the same weight in both lifts)? . If you currently have knee pain and want to learn how to screen your injury to find out WHY you have pain, what specific knee injury you’re dealing with & how to kick start the healing process, check out the blog article linked in my bio!?? . Final thoughts: don't be a tough guy and push through knee pain, that will only make things worse. For some, even changing to a back squat will still bring out pain. For healthy athletes without any history of knee pain, any of the technique variations should be easily tolerated and are safe to perform granted good technique and proper programming is used.?? . Thank you @3d4medical & their app Complete Anatomy for the visual of the back today.?? ____________________________________________ This is the 96th #SquatUclub eligible post. Remember from here on out – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Monday, March 18, 2019

6 Rounds
10 Deadlift
20 D Ball Weighted Lunge
40 DUs / 300m Row
Rest

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Do you jerk the bar off the ground when deadlifting? This quick pull off the ground can often place excessive force on the smaller structures of the spine and lead to back injury. The quick movement can also place excessive stress on the bicep tendon of the arm if using a mixed grip like the lifter here.? . This week I teamed up with powerlifting coach Boris Sheiko (@Borissheiko) to help you fix this technique fault. Borris teaches that jerking the bar from the ground is often a problem seen with athletes fail to create sufficient stability and tension in their body before starting their pull which can lead to a loss of control over the barbell and potential injury. While some elite atheltes can get away with this fast movement, many cannot.?? . Instead, as you bend down to pick up the bar, pre-load the muscles of your back (like your big lat muscles) along with your glutes and hamstrings. Take a big breath and brace your core as if you’re about to get punched in the stomach to increase your intra-abdominal cavity pressure to stabilize your spine – then start your pull smoothly. Boris Sheiko coaches his athletes that the barbell should only be accelerated after starting with a smooth and controlled pull from the floor.? . Notice the difference in stability during the first few inches of the lift between the two examples. By increasing tension throughout your entire body prior to moving the bar you neurologically prime your body to move efficiently and safely.??????? . Thank you to Boris Sheiko @Borissheiko for helping put together this post and to @3d4Medical with their app Complete Anatomy for the visual of the body.?? _______________________________________ This is the 149th #SquatUclub eligible post. Remember everyday – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Sunday, March 17, 2019

Happy St. Patricks Day!

Strict Press
3 x 8 reps
All at the same weight
rest

15- 12 – 9 – 6 – 3
Dumbbell Hang Clean & Jerk
Prowler Push

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Saturday, March 17, 2019

Happy St. Patricks Day!

Strict Press
3 x 6 – 8 reps

15 – 12 – 9 – 6 – 3
Dumbbell Hang Clean & Jerk
3 lengths Prowler Push

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Friday, March 15, 2019

19.4
For total time:

3 rounds of:
10 snatches 95/65
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

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