low box squats work up to heavy set of 3
I do these by sitting on one or two bumper plates. Do them with a wide stance, probably about twice as wide as your normal squat stance. Go down and pause for 2-3 seconds on the box actually stop and relax on the box. Then as you rise push your knees out as hard as possible.
Almost anyone can go down to an 8 inch box unless you are really tight. But try to get down to as low a box as you can.
It is absolutely essential that you do not do these in
"low bar" fashion. Put the bar high on your back, and the first thing to start up as you rise off the box is your chest. Your chest should stay high the whole squat. Your torso should be as upright as when you do a normal squat, if not even more upright.
You will probably not be strong on these the first time you do them. You will, however, improve quickly.
arch back good mornings go to a max set of 3. You should be able to get at least 10% more than last week if you push yourself.
chest supported rows 4 sets of 10 as heavy as possible
back extensions 4 sets of 10 as heavy as possible
snatch 90% for 5 singles
clean and jerk 90% for 5 singles
there is no clock on these reps, take as much rest as you want or need.
glute ham raises 4 sets of 10
pullups 4 sets of 10
snatch grip deadlift use your maximum snatch for 3 sets of 5
push press 3 sets of 5 with about 80% of your best push press (try to go up at least 5kg from last week)
jerk steps use your maximum clean and jerk for 3 sets of 10 with each leg
To do these, take a barbell on your back as if you were getting ready to do a back squat then step forward far enough to put your legs in the same position as they are in when you do a jerk. Take care to keep the same leg geometry as in a good jerk, front shin not past vertical, back thigh vertical or almost vertical. Step forward, then recover by bringing the forward foot back to the midline just like you recover from a jerk. In effect you will be taking a step forward then a 1/2 a step back.
if you have a way to set up 2 different squat stands, one on each side of the room you can do it that way, walk toward the second set of stands, rack the bar, then walk back. Or you can simply take 10 steps in one direction, turn around, and walk back to the original set of stands or rack. Make sure you take the same number of steps with each leg.
single leg good mornings 4 sets of 10 (10 with each leg is one set)
Front squat 4 sets of 3 reps with 75% try to rest about 2 min between sets
Back squats 4 sets of 5 with 75% try to rest about 2 min between sets
Remember that it is very important to drive the chest up first on the back squat. DO NOT let them devolve into good mornings!
4 sets of 10 back extensions
4 sets of 10 back raises
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