Jimmy's PR Back squat Analysis (405lbs)

"Lift that sternum up. Deep Breath, hold it, explode out of the hole. Drive those knees out. Stay in your heels. Activate your glutes. Speed, speed, speed! Use that stretch reflex. Stay strong through your midline."

Those are just a few choice phrases you will hear buzzing around the gym during squat day. Each one is as important as the previous one and the one following it.

Cale and I are constantly barking out words of encouragement and little nuggets of knowledge with hopes that it will help propel you to a new PR and a new level of understanding of the movement.

In theory, you should practice what you preach so today Cale will take out his multimedia marker and break down two separate PR's of mine in an attempt to illustrate the nuts and bolts of the back squat and what a happens to the movement when individual necessary components break down.

Cale is the John Madden of Squat Day. He will draw up some X's and O's on this play and perform verbal surgery on my squat.

P.S. Shirts are in tomorrow and we will pass them out beginning Friday at our one and only 10 AM class.

Like the wind...

(6/3/2013) AoS

Warm up #2

Skill/Mobility: Shoulder Mobility Strength: 1) 2x5 Push Press @ 100% of Strict Press 2) 2xME Negative Pullups (5 count down) Rest 60 seconds between supersets 3XME Push Ups -Rest 1 min between sets Workout: 6 Min AMRAP 20 Sink n' Presses 20 DBL KB Duck Walks (1 rep is one step) ***Stay in heels and practice perfect squat form*** Rest 2 minutes Repeat The Barbell Club Warm Up #2 Skill/Mobility: Roll out, mobilize, smash, and stretch your way to a new you Strength: None (Active Rest Day) Workout: Warm Up #1 X2 -No rest between drills Rest 2minutes Ladder Drills 10 Separate Drills X2