May Focus
Strength: Back Squat
Power: Power Snatch
Skill: Double Unders
Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets)
WOD:
400m Run
30 Alternating Dumbbell Snatch
20 Plate Sit Ups
10 Walking lunge w/Dumbbell in right hand
10 Walking lunge w/ Dumbbell in left hand
20 Plate Sit Ups
30 Alternating Dumbbell Snatch
400m Run
Happy May! Are you so excited for the nicer weather and Memorial Day “Murph” at the end of the month?!?!?
Let’s get it all started with some back squats! Start with 3 warm up sets and then work your way through 5 working sets of 5 reps each. Form is far better than putting a lot of weight on the bar and being sloppy. The warm up and mobility will get you ready for those heavy squats to ful depth and keeping that chest upright at the bottom – don’t let that chest cave forward!
From Catalyst Athletics:
“The back squat is the most effective exercise in weightlifting for building basic strength, particularly of the legs and trunk. It is used for general leg strength development primarily, although nearly always is used in combination with the front squat for weightlifting.
Place the barbell behind your neck—retract your shoulder blades tightly and rest the bar in the meat of your upper traps. Place your feet between hip and shoulder width with the toes turned out so that at full depth each thigh and the corresponding foot are in line with each other. Set your back in a complete arch, take in a large breath, and lock it in, forcefully tightening all trunk musculature. Bend at the knees and hips simultaneously to move down as directly as possible into the bottom of the squat with an upright posture, maintaining tension on the legs throughout the movement and controlling the speed of the descent. Full depth is achieved when the knees are closed as much as possible without losing the arch in the back (if you cannot sit into a full depth squat, you need to work on mobility). Upon reaching the bottom position, immediately transition and stand as aggressively as possible, again with the knees and hips together to maintain your upright posture—try to lead the movement with your head and shoulders.”
Form and function come before load – make sure your mechanics are sound before adding too much more weight!
Then, onto the workout! Start with a 400m run, then come back inside for 30 alternating dumbbell snatches, 20 plate sit ups, and then 10 walking lunges with the same dumbbell you used for the snatches. 10 with your right hand and then 10 with your left hand before you do it all again in reverse order!
We’ll review the dumbbell snatch in class as well as the plate sit ups. You’re in for a treat today!