May 22, 2020

May 22, 2020

5/22/20

Weightlifting
Box Squats (10X2)
Box Squats
On the Minute x 10:
2 Box Squats

All Sets at 55% 1RM Back Squat
Box Height 3" Below Parallel

BOX SQUAT
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat
We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position

SUBS
Pausing Back Squats (3 Seconds in Bottom)

Metcon
Metcon (AMRAP – Rounds and Reps)
"Cinnamon Swirl"
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

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