Wed 11-14-12 – Deload Week – Day 3

Tue 11-13-12 – Deload Week – Day 2
November 12, 2012
Thu 11-15-12 – Deload Week – Day 4
November 14, 2012

Wed 11-14-12 – Deload Week – Day 3

SQUATS: 
If you are the type of person who loves scientific studies, read this abstract (I can send you a PDF of the whole study if you want one)
 
If you just want the bottom line – the joint stress on the knee from squatting is not significantly different from 70 degrees of knee flexion down to 110  degrees (below parallel).  
There are some qualifiers to that – the study was done on athletic college age females who probably had decent form to begin with, but DONE PROPERLY the squat to full depth
is not considered dangerous or hazardous to any of the structure that supports the weight.  
 
To achieve the form required to make the squat safe and effective – look at what prohibits you from getting all the way down:
[embedplusvideo height=”365″ width=”600″ standard=”http://www.youtube.com/v/q3UGl2rHz18?fs=1″ vars=”ytid=q3UGl2rHz18&width=600&height=365&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=¬es=” id=”ep6324″ /]
 
Warmup:
3 Rounds not for time:
15 jumping jacks
30 sec ankle stretch each leg
10 air squat drills (face to wall or column) – these are not just squats, each rep should be drilling perfect form
10 KB squat cleans – alternating arms
 
Conditioning:
10 x 3 minute intervals
3 Hang Squat Cleans – 115/85 (scale to moderate weight, these should be approximately 60% of your 3 rep max)
Run 2 laps
5 KB Swings 24/16
 
Cool Down:
Squat stretching, light rowing 500-800M, foam roll lower back, quads & hip flexors