Tuesday, November 1, 2016

No Rack November / Sign up for the Squat Clinic

Don't curl in the squat rack bro.
So Amy and I think you guys are getting soft. When we started working out, gyms didn't have these fancy rigs with squat racks and pull-up bars. We had to load our bars on the ground and clean them, and we liked it!

For all of November, unless you are doing a 1RM effort or if you are actually squatting, you need to load your bar on the ground and pull from the ground. If nothing else, you'll get a lot of practice cleaning!

Press? load from the floor, clean into the rack, then press.
Front squat? clean, then squat.
OHS? snatch, then squat.
Deadlift? load from the floor.
Squat? use the rack.

Speaking of squatting: The first weightlifting clinic on the squat and deadlift is coming up on November 19. Cost is $60 for non-members / $40 for Barbell Strategy members ($150 / $100 if you plan on hitting all three of our clinics this winter).  Be sure to sign up right away. The sign up is here on Front Desk. We have limited the available spots so that Jordan can give you attention. After you purchase a pass you must choose a clinic and enroll in it to guarantee your spot. We will have a wait list if the clinic fills and we'll schedule more clinics if necessary. Non-members: you'll need to create an account and sign the waiver that gets emailed to you. Members: make sure you select the pass with member pricing.

In this first clinic, Jordan will cover the basics of the Squat (power lifting and weightlifting style), Front Squat, Overhead Squat, Deadlift, Clean & Snatch Pulls, and include drills and supplemental work to help you improve your lifts. The Squat and Deadlift are the foundational moments for everything you do in the gym, so you want to make sure you're doing them right.




Workout

press 3x5
3 upright-rows between sets (use press weight so you don't need to mess with the bar)

then

5 rounds for sense of urgency:
8 presses (light)
OHWPL down and back
15 KB swings



Endurance Option

accumulate 15 presses at 5RM
3 upright-rows between sets (use press weight so you don't need to mess with the bar)

then/or

5 rounds below AeroMAX:
8 presses (light)
OHWPL down and back
5 KB snatches each arm



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