I had to remind a few of my people of the reason for the Dynamic Squat.
We take that submaximal weight for a ride to produce POWER and hone our technique. Granted, there will be some compensation as we approach our maximum level of weight but we want to keep it to a minimum to sidestep an injury. The SPEED aspect comes about while we are grinding the heavier weight. I tell people that upon the termination of the joint's extension the bar should be moving so fast that the weight will continue upward even though we have stopped extending from the hips, knees, and ankles. The weight will actually talk to us. "Ka chunk" at the top of the movement.
Therefore, when in the middle of the "grind" it is not time to slow down. That same acceleration is what is needed to KEEP the heavier weight MOVING with little to know "sticking point". DRIVE the weight up HARD, with a tight grip, jaw, puckered ass, toes driven into the ground along with the entire foot.
Lazer focus and nothing else in the world matters for that three to MAYBE five seconds of GRIND!
Heck...I just did another rep reliving the technique.
Today's Training:
AirDyne: 33 mins
Meridian Stretches: 10 mins
Narrow Stance SSB Yoke Bar Max Effort Box Squat:
Work up in sets of 3 reps until the weight is in the neighborhood of last week, ONE rep number. Then you have THREE attempts at 1 RM to beat and exceed that number.
GHR: 4x12
45 degree Back Extension: 120 reps
Pulldown Abs *kneeling: 4x15
Bike Commute: 30 mins
Run:
Sprints: 5x100