Athletes will build to a Heavy Set of 5 Back Squats in today’s strength piece .Bodyweight movements are the highlight of this simple triplet conditioning workout. The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement.
Build to a heavy set of 5
” Simple Plan ”
3 Rounds For Time:
50 Air Squats
25/18 Calorie Row
Our focus today on all three movements will be on the feet. On the lower body movements, the deadlift and back squat, we can think about screwing the feet into the floor. Doing so has multiple benefits: 1. Creates a Stable Base with the Whole Foot on the Ground. 2. Recruits More Muscle from the Posterior Chain (Glute, Hamstrings, Erectors).
While we are using a lot of arms in the bench press, keeping the feet firmly on the ground keeps the whole body connected and gives us better leverage to push with the upper body. There are two options for actively engaged feet. On both of these, let’s ensure athletes keep their glutes on the bench and back neutral: 1. Heels Flat on the Ground with Feet Out Wide 2. Toes Pushing into the Floor with Legs Tight to Bench
” Caesars Palace ”
Teams of 3
50 Back Squats (70/45)
50 Back Squats (85/60)
Max Back Squats (100/70)
The goal of today’s strength to continue building on our consistency in our snatch but with the added aspect of having a set time domain to complete reps. You will not have a perfect setup every time but shoot for consistency.
E 2 M 4 R
1 Snatch + 1 High Hang Snatch + 1 Low Hang Snatch.
Begin your first working set around 70% 1RM Snatch and gradually increase the load.
Then, Complete 1 Snatch every minute on the minute for 7-minutes.
5-minutes increase the load
Then, D-load the last 2-minutes to hit 2 smooth attempts.
3 rounds for time:
•15 Hang Power Snatch (35/25 kg)
•30 Double Unders