All About That Back Squat

All About That Back Squat

Something we do a lot here at CFLA is squat. Squatting yields a number of physical benefits including, but not limited to, stronger glutes, hamstrings, quads, and core, and increased speed, power, flexibility, and stability. In addition to these physical benefits, squatting can enhance grit and confidence.

One of our priorities this cycle is to develop skill and strength with the back squat. Most of you tested your 1RM back squat in Test Week last week, and you’ll have the opportunity to do so again in Retest Week. During the 12 weeks in between, we will see back squat in the programming once each week. We are following the Wendler 5/3/1 program for back squat. In this program, you’ll lift at very specific percentages of your 1RM, so if you weren’t here for Test Week, make sure to find your 1RM next time you are at class on a back squat day. Then you’ll know your percentages for the following back squat class that you attend.

The back squat program for this cycle is posted on the wall in the classroom, but you can also see it here. Print it out and keep it with your workout journal, or grab a printout in class. I believe it’s important to have an awareness of the program you are a part of. Such awareness, can provide a perspective on the program that can help your understanding of why you are doing what you are doing in class. And who wouldn’t want that?

Let’s lift heavy things!


Thursday’s Workout
Practice

A) Toes to bar skill practice

B) 2 RFQ
20 Unbroken burpees
1min Rest
20 T&G DL (50%)
1min Rest
20 Unbroken wallballs to 10’
**2min Rest between rounds**

Friday’s Workout
Mental Toughness

“The Tim Martin”
4RFT
200m Sandbag front carry (100/70)
50 situps
800m Run
**40min cap**

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