Back Squat and Wall Balls
Today we are working through the 3 phase of the 5/3/1 with the Back Squat for our Strength workout. We have really been hammering home the importance of keeping maximal tension throughout the lift.
After you unrack the bar and before you even attempt to move into the squat, you must take care of your elbows and chest. You must drive the elbows down. Drive them down until they are facing the ground. As you drive the elbows down, you’ll notice something else; your chest rises. This is a good thing. In fact, you need to accentuate this thoracic extension.
Driving the elbows down will help you engage the lats for more stability and tension. The lats are an important part of the “core“. This, along with pulling your chest up, will keep your head up when you are in the bottom (hole) of the squat. When the lifter prepares to squat, they must first create tension. This is especially true if the weight is a max or near maximal effort.
As we do this, the next step is to squeeze the bar very hard. Not only squeeze the bar hard, but engage the lats by pulling the bar into your upper back. This tension is so important for stabilizing the torso, protecting the spine, helping you to remain upright and increasing the amount of weight you can lift.
Strength Workout (SWOD)
5 x 3 Back Squat (60, 70, 75, 80, 85%)
Workout of the Day (WOD)
10min MAX Wall Balls
* Everytime the ball hits the ground or misses the target= Fault
Fault= Manmaker (45/25) 1,2,3,4,5,1,2,3 and so