Warm-up: 3 Rounds – 100m Row SPRINT, 10 1-leg Glute Bridges per leg, 10 Bird Dogs
Squat: 3RM; 95%x3; 90%x3
MetCon – AMRAP 20 min:
Squatting heavy is hard. The benefit from doing hard things is usually very positive. With that said, we cannot just show up to the gym and squat to parallel or below two or three times a week with poor form. That is why we are constantly coaching and cueing you guys on all movements. The really cool thing about the squat is that, as a movement, it is so analogous to many other common movements we perform at Ktown.
Case in point: during this gymnastics cycle we have constantly been talking about generating that external rotation force at the shoulder. THIS JUST IN! The shoulder and the hip are the same joint; the shoulder is just able to float around a bit more thanks to that unfaithful mistress, the shoulder blade. So what can we take away from our push-up torque? Do the same thing at the top of your squat.
Turn those big, powerful glutes on while standing tall at the top. Some of you haven’t activated your glutes since the mid ‘90s, and that’s scary. You are wasting so much potential by not using those meat patties. So squeeze your cheeks together like you were trying to turn coal in to a diamond, and then also think about spinning your feet outward like they were on dinner plates. You MUST enter the movement tunnel in a good position if you want to exit in a good position.
Do your knees collapse in on the way up out of the hole? Work on your setup. The beginning is the end.
Squat heavy more than once a week for life,