APF State meet December 15, 2019
Training
What a freaking day! I can’t tell you the last time that I took an actual box squat this low. After going through my entire warm-up for lower body it’s still felt low in my hips still didn’t wake me for it until I started going through the range of motion while loaded.
I will digress here for a second, I am of the opinion that, athletes should be able to go through the range of motion required for their sport unloaded. That being said, prior to being loaded (weight) in that range of motion might not feel awesome all the time. This will require a longer warm-up or more warm-up sets with smaller jumps to get the body acclimated for that movement pattern of the day, especially in the conjugate system as things change week to week.
After a few warm-up sets things started to feel good my hinge, hips, and posterior chain felt strong so I knew I could push. I was pleased that I was able to plant fully on the box and not cut it shy with a touch and go rep. I got a good top set in at 515 with six chains and this resulted in a very smooth first rep and a slow controlled solid second rep. The second took longer than “normal” which is a plus for an explosive lifter like me.
Workout
*Wider Stance Cambered Bar Parallel Box + 4-6 Chains Max 2: 515 + 6 chains
*Drop Chains add weight releases 3x5:
*Reverse Hypers 3x12: 6 p, 6p + 25’s
*Hamstring Plate Slide Curls 3x12: BW
*Single Leg RDL off Supported Row 3x12: 35,45,55
*Half-Kneeling Cable Rows 3x12: