Back Squat and Mile Run

Tips for Spotting someone on their 1RM: 1. Don’t crowd the lifter during the movement.  If you’re too close, you’ll knock them out of the pattern/groove.  If you’re too far back, you won’t have enough leverage to assist when they need it. 2. When spotting, you need to control everything that is happening with the athlete’storso to ensure it remains upright and they remain in a good position throughout.  This means not only reaching past their chest and supporting them from the front,but also clamping down – with your forearms – on their lats to secure them tightly. 3. Check the Setup. Is the bar loaded evenly?  Is the bar centered on their back?  Do you need additional side spotters for a max effort?  Are the collars on the bar?  Always look for these small things because they can make a big difference in safety and proper execution. Strength Workout (SWOD) 5/3/1 Back Squat Today’s MetCon is the Tabata Front Squat protocol. This was  originally popularized by Dan John 10+yrs ago. It is still one of the most brutal Tabata intervals I have done. Workout of the Day (WOD) Tabata Front Squat (95/65) 4 Rounds then 2min Rest 1mile Run ]]>