WOD

Tuesday, April 2, 2019

Wide Stance Box Squat

6 Rounds
4 DBall to Shoulder
Lap D.Ball Carry

Monday, April 1, 2019

4 sets, not for time:
2 Turkish Get Up
:45 Nose to Wall HS Hold

Teams of 3,AMRAP in 15min:
3 Hang Clean
6 Burpees

Sunday, March 31, 2019

Fat Grip / Axle Bar Bench Press
9 x 3

DB Roll Back Extension
4 x 12

4 Rounds, not for time:
10 Ring Rows
10 Single Leg Squats
:40 seconds Hollow Rocks

Saturday, March 30, 2019

Teams of 2, AMRAP in 20 min:
800m Run
Then with time remaining:
10 Power Snatch
10 Overhead Lunge

Friday, March 29, 2019

Back Squat
5 x 5

8 Rounds, E2MOM
8 Russian Kettlebell Swings
8 Burpee Box Jump Over

Thursday, March 28, 2019

5 Rounds
50 DUs
5 Bear Complexe
10 Ring Dips
Rest

Wednesday, March 27, 2019

Strict Press
1 RM

“Jackie”
1000m Row
50 Thrusters
30 Pull Ups

Tuesday, March 26, 2019

Spring Break Hours:
No 1pm class on Tuesday and Thursday this week.

Coach Krista’s last week before moving. We are tremendously fortunate she found us and brought her sunshiny smile and amazing energy to our gym. We will miss her greatly. Krista will be coaching her usual Tuesday night and Wednesday at 9:30.

Sumo Deadlift

Barbell Reverse Lunge
4 x 8 reps
:30 Side Plank per side

AMRAP in 8 min
10 Ball Slams
10 Push Ups
3 Lengths Farmers Carry

View this post on Instagram

Does your knee cave in on the pull of your deadlift? Aishlen wrote to me of her recent frustrations with the deadlift that came out with heavy lifts (shown here with 140kg/308lbs – 2.5 kg off her personal best).? . Knee cave on the pull is often a result of lacking stability at the hips or ankles. Your lateral hip muscle, the glute medius, has a job of maintaining external rotation torque. If it is unable to maintain sufficient contraction, the knee caves in. The foot on the other hand, is the foundation from which we move (like the base to a house of cards). If the foot caves over into excessive pronation (like you can see here) the foundation collapses and the knee is pulled in with it.? . Here’s the exercise I gave her to help. First: shoes off and place a resistance band loop just above the knees. I’m going to demo with a clean deadlift technique but the same applies to a conventional powerlifting technique. Grab the ground with your foot, big toe jammed down and drive the knees out to the side against the band resistance. This will set your foot in a good position and pre-tension the hips ever before the bar is moved from the ground. With an equal pull and push into the ground, pull the bar to the knees (pausing and checking for your positioning) before pulling to the hip, on the way back down do the same pause at the knee.? . After a few weeks of trying this you can see good progress in her technique (shown here with 85% or 120kg for a triple).?? . Shout out to @aishlentaylor for taking a step back to fix this problem, it will no doubt pay off soon! Also thank you to @3d4medical with the Complete Anatomy app for the visuals of the body.?? ___________________________________________ This is the 122nd #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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Monday, March 25, 2019

6 Rounds
250m Row / 200m Run
10 Box Jumps
15 KB Snatch R.
15 KB Snatch L.

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