Squat/Press/Deadlift (Use 90% of your 1RM and calculate %’s from that)
5 @ 65%
5 @ 75%
5+ @ 85%
This week we are begining our 5-3-1 Strength Program. You will only do one lift each day depending on what # workout you are on for the week. For your first workout of the week you will squat, for your second you will press, for your third you will deadlift. If you come in more than 3 times in the week there will be 2 additional anaxillary strength workouts to perform on days 4 and 5 (Check the board). Day six if you come will be a rest from strength.
3 RFT of:
21 KB Swings (55/35)
Squatting Below Parallel – Squatting below parallel is a natural part of life. Whether you are sitting on a chair or the toilet, getting in and out of your car, or squatting down to check out something on the floor our bodies were meant to go below parallel.
Contrary to popular misguided belief, squatting below parallel does not damage the knees, it in fact strengthens them when done correctly. Any incorrectly done movement has the potential for injury, especially when loaded up with weight. Correctly done squats strengthen the ligaments and muscles around the knees, which actually help prevent injury in the case of falls and twisting motions (such as those often experienced in sports like soccer or basketball).
Squatting below parallel is also safer in the short term as well (except for people with certain knee issues). At the beginning of the squat, the majority of the load is handled by the quadriceps, which pull from the front of the knee. When the hips drop below the knees the weight shifts so that the glutes and hamstrings carry much more of the load, balancing the forces at the knees and lessening shear(sideways) forces at the knee. As a result, stopping above parallel, which involves a sudden stop, and therefore puts increased load on the quadriceps and front of the knee, without balancing force from behind the knee. As a result, squatting correctly below parallel can be actually safer than squatting to just above parallel.
Some common reasons for improper depth may include lack of flexibility, strength, or simple laziness.
Turning the feet out a bit can help if flexibility is an issue and there is pinching at the hip crease. If strength is an issue, squatting to a high box works great; slowly reduce the height of the box until it is no longer needed.
If laziness is the issue…stop being lazy.