Today’s SWOD (Strength Workout) is on to the 5/3/1 of the Back Squat. This week we are on the 5th cycle. The funny thing about the back squat is that this is the first squat most people learn. Along the tiers of squat development they should be about the 4th if all previous requirements have been met. My squat progression protocol generally follows this process. Must show aptitude before progressing: A. Air Squats B. Goblet Squats (sometimes interchangeable depending on person) C. Front Squats D. Back Squats E. Over Head Squats
If movement build upon the next and will generally highlight mobility or technical flaws that would be deleterious to the next movement. Coaches Corner: Back Squat Tips *You need to create maximum tension BEFORE you lift the bar off the rack. *Now that you have the bar on your back take a big breath to create some intense intra-abdominal pressure. This is your weight belt. This should be a big belly/crocodile breath, not a weak panic breath. *Pick a point in front of you and keep a lazer beam gaze on it. NO CHANGE OF HEAD POSITION! *Slow down then FAST up. Pull yourself down into the hole. Strength WOD 5×5 Back Squat WOD (Workout of the Day) 4 Rounds for Time 5 Hang Power Cleans (135/95) 10 Anterior Loaded Reverse Lunges (135/95) 30 Double Unders
Coaches Corner: Pay close attention to your unilateral leg stability. This is a very challenging lunge variation. If you do not have a stable lunging pattern (asymmetrical hip movement, rolling femur, etc.) there is no reason to build fitness on dysfunction. Master the lunge pattern before loading it.