Strength
Back squat
3 x 8, with a 3 sec negative
Workout
6 RFT
4 Burpees
6 Racked KB step up (24/20) (1-53/35)
32 Double unders
**Continuing with our negatives (eccentric work) on our main lifts – deadlift, back squat, and KB/DB press – and, as you can see, we’re squatting today. Make sure you have a partner counting your decent so as to not rush it (aka ‘cheat’ 😉 ) and miss out on all that sweet, sweet time under tension. We’re really focusing on bracing to maintain a tight core to support the weight (as we did with overhead squats yesterday – weird..) and staying upright. You don’t need to go very heavy to feel the effects of eccentric work. As always, mechanics before volume and intensity. If you’re struggling to not only move the weight slowly, but getting full depth on the squat, take some time to work on your ankle mobility. If you’re tight from the back of your knee to your heel, your calves will stretch as much as possible to help you reach depth, but then your upper body will take over and you might find yourself facing the ground instead of looking forward. That’s no bueno.
And you’ll need that ankle mobility on the step ups to stay upright to help you reach the top of the box, as well as bound up and down over the jump rope. It’s amazing what a powerful role such a small part of your body has on everything you do. Here are some ways you can help improve your ankle mobility. These might look familiar to you as we did them when working on pistols during our gymnasty day a few weeks ago.
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