23min AMRAP (Harper)
- 9 chest-to-bar pull-ups
- 15 power cleans, (135/95)
- 21 squats
- 400-meter run with a 45-lb. plate
BRACING SEQUENCE FOR BETTER SQUAT TECHNIQUE
This sequence will help you properly engage your mid line and keep the tightness throughout so you can stay tight during the lift and not fold like a lawn chair in the bottom of your squat – or any lift for that matter. A lot of the times lifts are missed not only because the athlete didn’t have the strength to complete it, but they lost the stability in their core to stay tight which then cuts off power to the extremities whilst trying to complete the lift. Core to extremity ring a bell? So here’s our BRACING SEQUENCE to help with that stabilization:
- Squeeze your glutes together. This is going to set your pelvis in the correct position we need it to support the weight.
- Pull the rib cage down by flexing your core while still squeezing the glutes. This ensures our backs are not over extended and mid line is engaged.
- Take a big breath in from that tightness you’ve created by flexing the core and pulling the rib cage down.