Wednesday, 1/16

Box Squat

On the Minute x 8 Sets:
2 Repetitions

Sets 1+2 - 60% of 1RM Back Squat
Sets 3+4 - 65% of 1RM Back Squat
Sets 5+6 - 70% of 1RM Back Squat
Sets 7+8 - 75% of 1RM Back Squat

Set a box, or stack plates, so that we squat to just slightly below parallel.
On the box squat, we are looking for speed out of the bottom. Coming from a dead stop on the box, is our focus to accelerate to extension, training the explosiveness of our posterior chain.

As we unrack the barbell, take a slightly wider stance than our regular back squat. And extra width of our foot on each side is a good place to start. As we descend into the repetition, it is our aim to reach back. In a traditional back squat, and even more in a front squat, we focus on a relatively upright torso as it translates very well to our olympic lifts. Here however, we are looking to sit back with our hips so that by the time we reach the box/plates, coming to a complete stop, our shin bones are vertical.

What this allows is a posterior-chain driven pull to a full standing position, versus the quad-dominant push. This results in hamstring, glute, and lower back power development, which is our heart to explosive movements.

Back Squat

3 Sets of 2
Set #1 - 83%
Set #2 - 85%
Set #3 - 87%

On the 0:00... "Frank the Tank" Part #1

In a 5:00 Window…
50 Wall Balls (20/14)
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5:00, starting "Frank the Tank" Part #2 on the 10:00. 

On the 10:00... "Frank the Tank" Part #2

In a 5:00 Window…
35 Wall Balls (20/14)
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5:00, starting "Frank the Tank" Part #3 on the 20:00.

On the 20:00... "Frank the Tank" Part #3

In a 5:00 Window…
20 Wall Balls (20/14)
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Freddy HansenComment