Dynamic Back Squat

Strength Workout (SWOD) 6 x 3 Back Squat @ 75% Speed squats – also called compensatory acceleration squats – will ingrain your technique, build your work capacity, and give you practice imparting maximal velocity to the bar. It’s imperative that you always try to move the bar as fast as possible during these sets – I try to do the whole set in one breath. Take a huge breath into your belly before beginning the initial descent and hold it throughout the set. Think about trying to perform 1 rep per second, so aim to perform a set of 4 reps in 4 seconds or under. These sets are also the best time to perfect your technique, so while speed is critical, speed with optimal technique is even more important. One of the most common errors made by people when squatting maximal loads is lowering the bar too slowly or slower than you would during lighter sets; use these sets to become more comfortable without a quick descent. Workout of the Day (WOD) 15min AMRAP 5 Manmakers (45/25) 10 Burpees 200m Run Workout of the Day (WOD)]]>