Back Squat
Performance
3 x 12
Leave a rep or two in the tank. 12s will be programmed again next week, so these should not be max effort sets. Use full range of motion and control.
Fitness
3 x 5 Linear Progression
Start your linear progression light enough to increase weight by 5-10 lbs each week over the next 8 weeks.
Deadlift
1 x 10
Warm up and perform one heavy (and perfect) set of 10 reps. Touch-and-go is permitted.
Post loads to comments.
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For Time:
1000m Row
Rest 4 Minutes
270m 1-Armed Farmer’s Carry
Go hard on the row. Carry 1 heavy object to 4th and back, switching arms as needed. Top end load for the farmer’s walk would be about 1/4 x body weight all the way to 4th in one hand with no rest, then all the way back in the other with no rest. Start light if you’ve never done these before. Any time the object goes down you must switch hands. Stay braced and as upright as possible.
Post times and Rx to comments.
Ropes and rings are now up at 608! There’s more to come (including a cargo net!) in the very near future
The Mileage We Put on Our Joints Outside the Gym
By David Osorio
We often focus on our positions, alignment, and mechanical efficiency inside the gym, but less often discussed is the the mileage we put on our joints and connective tissue in our everyday lives outside the gym. The deleterious effects of extended sitting are well documented, and Kelly Starrett talks a lot about basic posture and foot positioning during our everyday life. What else should we be thinking about?
My own exploration into posture started when I was in high school. At some point, I began waking up every day with back pain, and it seemed intuitive to me that a 15 year old should not have back pain. So I began researching the most ergonomic way to sleep for someone who biases overextension (not that I knew what “overextension” meant when I was 15—I figured that part out later). The research I found recommended sleeping with a pillow under your knees, which creates a slight posterior pelvic tilt and puts the lumbar spine into less extension, as well as using a contoured pillow that allows your cervical spine (neck) to remain neutral while sleeping. I also side sleep, so when I shift to my side I try to put a pillow between my legs to keep my pelvis neutral and use a slightly thicker pillow under my neck. (Have you been keeping count? Yes, I do sleep with 3 to 5 pillows at my disposal.)
Years of doing this have made it second nature. I do it throughout the night without even being aware of it. I used to nap on my stomach but eventually curbed that habit, too. It’s the worst way to sleep, because it puts your back into overextension and forces your neck into extreme rotation for hours. At first it may seem daunting to make these changes, but like anything else, with consistent practice, you can gradually develop a habit that becomes a default behavior.
Similarly, I used to always hear my former roommate stomping up and down the stairs to our walk-up. One of our neighbors even called him “Bigfoot” because of how loud he was on the stairs. I often think of the mechanical wear we put on our bodies walking the hundreds of thousands of steps we climb up and down over the course of our lives. Whenever you walk up or down stairs, two things to consider are the orientation of your feet, which should point straight ahead (as opposed to duck-footed) and how lightly you tread. Think about the difference between smashing down hard at the top of a Box Jump and a graceful landing. Aim for a relaxed and quiet trip up or down the stairs.
Pick one new ergonomic habit you can improve and start working on it today. Simple, small changes add up over a lifetime.
What ergonomic habits have you been working to develop, or which ones would you like to work on?
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