*From Coach Brenna’s “How to Increase You Back Squat”: “..Having a bigger squat will translate to increased performance across the board (and a more voluptuous bum), even in lifts where it seems your legs aren’t as important since all of our power is generate from the lower half.
The squat can aid in:
Developing a strong posterior chain that allows you to better extend your hips. Hip extension = power.
Strong quads to aid in sprinting and jumping.
A solid core to hold weight without collapsing and maintain isometric holds.
Creating a stronger back for all of your pulling/pushing and rowing exercises.
The following will take you quickly through the squat, from the set-up to re-racking the weight. It is by no means all-inclusive, but hopefully will provide some hints and tips to help you increase your back squat…”
*Why is There a Pre-Req for Hang Snatch? There is no movement as demanding on the total body mobility and stabilization as the snatch (save for the Overhead Squat). You cannot simply hop into this movement and expect to succeed. You must build up the mobility in your shoulders, strength in your trunk and power and speed.
*How to Do Better Pull-Ups:
Imagine pulling the bar “down” to your chest, don’t pull yourself “up”. This is similar to driving your feet through the floor on a deadlift, it’s a psychological device to shift perspective of a movement that promotes muscle recruitment.
Keep your eyes on the horizon, straight ahead. Looking up is the common mistake here. This essentially turns your pull-up more into a row. Your hips always follow your neck. You know how we are always telling you not to look up on pushups because your hips will sag? Same thing here, only your body is vertical and not horizontal. If you look up, as you ascend your hips will shift forward causing you to recruit more bicep and less lats and kinetically it “turns off” a lot of muscle activation. As with anything “looking up”, it creates cervical hyperextension which can lead to a host of bad strains or injuries. Never do this. Ever. On anything.
“Tuck” elbows behind you. As if your back were 6 inches away from a wall, press your elbows passed your frame and touch that wall with your elbows to maximize lat activation to finish each rep.
*Hang Clean Speed– Speed under the bar is equal in importance to securing the barbell in a proper rack position. This is extremely important and becomes most apparent at the bottom of the clean. This is the point in the clean that the barbell will have the greatest amount of momentum directed downwards, when you are dropping under and catching. This is also the position in which the torso will be slightly inclined forwards, in order to front squat under the bar. If the elbows fail to turn over fast enough, you will have difficulties recovering out of that deep front squat position. If the elbows are sub-optimal in a front rack position (pointed down, rather than creating a secure shelf for the bar) the barbell will pull the athlete down and forward resulting in a missed lift.
Think of your elbows as the steering wheels and must steer you upward, not forward!
How to Fix it: Try not to keep a death grip on the barbell for too long. Once the barbell makes contact with the shoulders, release your grip and let your finger tips guide the barbell in place.
8 pm – CP
“Willie Hays” Format: 2-Tier
Tracking: Hang Clean, Clean & Jerk
First, for Strength & Power. 5×5 Hang Clean @ 50 – 70%
— Then, 10 Push Jerk
10 RKB Swings
80m Run (x15 Min)
Beginner Modifications Hang Clean → Hang Muscle Cleans Push Jerk → DB Push Press Tier 2 → 20 Minutes
Advanced Progressions Hang Clean → 5×2 Clean & Jerk
12p, 6 pm (CP)
Warm Up: 10/s BW Reverse Lunges 10 BB Curls (x3) ———— Main Movement: 5 x 3 Zercher Squats @ 60-70% 1 RM Back Squat → Beginners: 5 x 3 Front Squats ———— Finisher: 1 min Banded Marching 15 Plate Bridges (1 min rest) (x3)
Power sport performance circuits accomplish the following.
A power influenced circuit significantly increase your Excess Post-Exercise Oxygen Consumption (EPOC), or “afterburn”. During a power/strength included circuit your body uses a lot of oxygen both during and following the workout. EPOC is your body’s attempt to return to its normal state by increasing the rate of oxygen intake and along with other metabolic factors, our rate of burning fat increases anywhere from 24 – 48 hours.
Slow and steady cardio produces no EPOC. What little fat burning you are engaging during a long run ceases immediately upon cooling down. Take a look at amateur distance runners. Most tend to store body fat around their midsection because of the catabolic nature of engaging just the third energy system: Aerobic Glycolysis. There just aren’t that many strong, ripped, athletic distance runners.
Maximal and near maximal output rely on Type-II muscle fibers which are the athletic, fast-twitch fibers that are responsible for strength and aesthetics.
“Pedro Cerrano” Format: Athletic Circuit
Tracking: You Call It
4×7’/2’ Intervals. 5 ½ Burpees + 10 Rope Waves
5/s Plyo Skaters
10 Spiderman Push-Ups
10 American Sit Up Complex
1 in 1 Out Ladder Drill
40m Backpedal → Run
First, 8 Deadlifts @ 40%
6 DB Push Press
100m Run (x15 Min) — Then, 30 Hell Trots
— To Finish, 800m Run
Beginner Modifications: Hang Cleans → Hang Muscle Cleans 100m Sprint → Run, Don’t Sprint
Advanced Progression: Hang Cleans → @ 70% 100m Sprint → Performed on the rower
Barbell 12p (CP)
Warm up: 5/s Alternating KB Piston Press 10 Banded Low Rows (x3) ———— Main Movements: 5 Strict OHP with Banded KBs → Beginners: 5 x 5 Strict OHP 5/s Goblet Stationary Lunges (x5) ———– Finisher: 15/s Lying DB Reverse Flys 30”/s Side Plank (x3)
Shred 6a (PB)
With a partner, combine to perform the total reps listed below. 1 working at a time, other holds a single KB any way you like. Only set bell down to switch partners. You may hold a different bell than you partner.
(B.U.A.N) 100 Push-Ups
100 Goblet Squat
100 BW Lunges
100 Bench Hop-Overs
100 Double Unders or 200 Single
100 Partner Leg Throws
“King of the Hill” Run together