Monday 6/16

VEGAS DAY 1! - Coach Kris will be racing in Match #10 on Team 2. It is scheduled for 4:00pm (I think PSD so that means 7:00pm for us). Here is the link to keep track - 
https://www.npfl.com/matches/10

Back To Basics - The Squat

 Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude.
On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen.
Weak glutes and hamstrings are among the causes of bad squats. So are poor engagement, weak control, or lack of awareness of the glutes and hamstrings.
To help improve your squat, practice. Helpful tools like the wall facing squat, goblet squat, banded squat, and olympic wall squat all will help get you in to a better position. I encourage you to come in before class and utilize some of these tools to help your squat.

Fitness:
A. Back Squat @ 75% - EMOM x 10 Min, 3 reps @ 22x1 tempo
B1. Front Squat x 3 x 3 sets, 23x1 tempo
rest 30 sec.
B2. Strict Pull up x 2 - 3 x 3 sets (try not using a band here, use foot assistance on bench) 
rest 30 sec.

+

For Time
3 Rounds
20 Wall Balls (20/14#)
20 Pull ups or Ring Rows
20 KB Swings (53/35#)

Performance:
A. Back Squat @ 75% - EMOM x 10 Min, 3 reps @ 22x1 tempo
B1. Front Squat x 3 x 3 sets, 23x1 tempo
rest 30 sec.
B2. Muscle up (Or Skill work) x 2 - 3 x 3
rest 30 sec.

+

For Time
3 Rounds
30 Wall Balls (20/14#)
20 Pull ups
10 DB Snatches (70/50#)