Sorry for the late blog post all – Memorial day demanded some R&R, including time away from the computer. Hope everyone had a chance to rest, relax, and reflect. Sunday capped the second (of three) squat mini-cycles, and everyone was really jamming with the weight on Sunday! Lots of good concentration, good form, and good depth.
– 2 x Spider Crawl to 1/2 Ct, 10 Scap Retraction Push-Ups, Inch-Worm to 1/2 Ct, 10 Push-Ups; then,
– 50′ Partner Leap-Frog Squat Walk
To prepare for the days work, warm up sets were done as follows: 1 x 10 @ ~35%, 1 x 8 @ ~50%, 1 x 5 @ ~65%, 1 x 3 @ ~75%, and 1 x .2 @ ~85%. If you feel the need for more warm-up sets (which may be the case depending on just how much weight your 90% works out to), by all means, use them.
With heavy back squat comes a need for spotters, especially since we’re working with just two safety racks (racks with pins that can “catch” the bar if you’re unable to stand up with the weight). Spotting is going to be a necessity as we enter the third and final mini-cycle in a couple of weeks. The tendency of an exhausted body in a heavy back squat is to lose core (mid-line) stability, causing the weight to pull the lifter forward. In this position, dropping the weight backwards off the shoulders is impossible. Instead, a spotter is needed to step in, curling their arms under the lifters and placing their hands on the front of the lifters chest and shoulders, thereby righting the lifter and then guiding them into the rack. Even more ideal is to have two spotters at each end of the bar to help the lift the weight and re-rack.
Two things to note when spotting:
First – you are assisting the lifter, so that means helping the lift the weight AND re-rack it; don’t stop short by just helping them stand up with the weight and then leaving them to their own devices (also, do NOT let them attempt another rep – if someone is unable to lift the weight of their own accord and needs help, then there’s no reason for them to attempt another rep).
Second – If there are two of you spotting, make sure you are acting in unison; if you feel the lifter needs help, make sure you let the other spotter know and then BOTH of you lift up on the weight (that as opposed to just one of you lifting up on the weight, tilting the bar and making the situation much, much worse for the lifter).
Lifters – If you’re lifting, it is YOUR responsibility to make sure your partners are spotting you;
Spotters – If one of your partners if lifting, it is YOUR responsibility to make sure you are paying attention, ready to lend assistance if needed, EVEN if the lifter did not ask for it.
Sunday’s hamstring-based accessory was sumo deadlift speed pulls. Weight for the pulls was prescribed at roughly 50% of your 1RM DL, which should’ve ensured the movement was crisp.
For this Sunday’s iteration of the speed pulls, however, lifters had the option to choose between either a sumo- or conventional-stance, depending on comfort.
With an empty gym, no met-con last Sunday, and a holiday on Monday, Sunday seemed the perfect time for a little tire-flipping met-con. Three tires were used, with separating out into who could reasonably flip which tire. Once teams were made, class got down to the business of flipping some tires!
The breakdown: flip the tire, jump into the center and then out the other side, turn around, flip the tire back and jump through again, and then take off, sprinting down the court (~roughly 95ft), perform 5 push-ups, and then sprint back. The next person in line starts as soon as the preceding person takes off on the run. Continue in the fashion, getting in as many rounds as possible in 10min.
Short Post? No Matter – There’s Video! Courtesy of Steph, enjoy some tire-flip suicide mayhem:
See you all tonight.