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Thursday, 9-13-2012

12
Sep

Thursday, 9-13-2012

Adding Thursdays to the Strength cycle:
 
Speed box squats 3×5
Close grip bench press 3×5 OR Squat Snatch 5×3
 
**The box squats are for SPEED not LOAD and you will work around 60% of your 1 rep max Back Squat.  We haven’t done these for a while and they are much different from a traditional Back Squat.  Tips for effective box squats include driving hips to the back wall while rotating femur bones externally, keeping the torso high, shins vertical (no ankle flexion – very important!), toes straight, and weight is 100% on the heels.  Your hips will travel slightly below parallel, briefly touch the box and/or weights you have stacked and then aggressively drive through the heels and open the hips back to standing position.
When performed correctly these will murder your posterior chain!!
 
**You have a choice on the second movement: close grip bench press 3×5 or squat snatch 5×3.  Many of you have requested both.  One is much more high skill oriented and the other more strength driven.  Which ever you choose you will be continuing on Thursdays for the following 12 weeks.
 

 

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