Notice the difference in his knees in these two squats. The one on the right creates torque in your hips and is a very safe position for your knees even under heavy load. The one on the left is a weak position and very hard on your knees because you will be creating more sheer the lower you go and heavier the load. The one on the right is what I mean when I say, "drive your knees out".
Warm-Up:
- Light Jog
- 35 Consecutive DU's or 3 Minutes of attempts
- Joint Mobility
- 1 Round Standard Warm-UpGroup Warm-Up:
- Midline Stabilization
Strength:
- Strict Press
Conditioning:
4 Rounds (each in 3 minutes) -
- 300m Run (or scale to whatever you can run in 60 seconds)
- AMRAP of Kettlebell Swings or Wallball Shots
Rest 90 seconds between rounds. Complete 2 rounds of KBS and 2 rounds of WBS. It doesn't matter which you start with, but you must alternate movements from one round to the next.
Post detailed workout results to comments.
sorry posted on sat
ReplyDeleteMargie 40-45-55 5 max
18lb cowbell 2x15 squats 2x15
Toya 40-35-40 5 max
18lb cowbell 2x15 ball squats 2x15
100m run 3 times
SP 65# x 7
ReplyDeleteKB #26 - 19,21
Wall ball #14 - 26, 21
SP 100#x6
ReplyDeleteKB 44#-40,30
WB 18#-40,27
Press - 7 @ 145
ReplyDeleteKB @ 60# - 30, 25
WBS @ 20# - 25, 25
SP - 8 @ 45
ReplyDeleteKB 18# - 26, 19
WBS 8# - 16, 14
SP-3@45
ReplyDeleteKB 20#-33,29
WB 10#-20,17
SP 55# X 8
ReplyDeleteKB 25# 32,25
WBS 10# 6, revised to air squats second round @ 10