2.3.17 How to bail on a back squat
We saw some people hit some BIG numbers on the back squats this week, but with more weight comes increased risk of failing the lift. We all know finding a max means ultimately failing the rep, but most lifts can easily be dropped to the ground from overhead or from the front rack. But with the back squat, it is EXTREMELY important you know how to properly “bail the bar”.
There are two main ways we want you to approach your heavy back squats. One is using a “spotter” (which also requires the spotter to know how to spot) AND knowing how to bail the bar backwards. We never want to see anyone roll the bar over their neck and head as this could result in serious injury… and while we all want to PR, you can’t PR if you’re out of commission!
Here’s a quick video from Coach Holden and Coach Maria on how to spot and how to bail properly. As we continue to squat heavy, we will be practicing the ‘bail’ in class. And if you ever need help learning (or need a spotter!) just ask us for help!
FRESH START STRENGTH WOD
Find a heavy 3-rep Hanging Power Snatch
PARTNER WOD
In Teams of Two:
7 Cals on the Assault Bike
7 Hang Power Snatch
7 Slam Balls
14 Min AMRAP
Fitness: 35
RX: 55
COVE SKILL WOD
1 Minute of Shoulder Distraction with a band (30 seconds per side)
5 I’s, Y’s and T’s
1 Minute Couch Stretch (30 seconds per side)
3 Rounds
COVE “THREESOME” WOD
In teams of THREE:
10 Cals on the Assault Bike
10 Power Snatch
10 Slam Balls
24 min AMRAP
Follow the leader style. One person completes a full round while the others rest. Can be done in teams of two follow the rep scheme 7, 7,7.
Fitness: 75/55
RX and RX+: 95/65
Coach’s Tip: This workout should be performed “follow the leader” style. One person completes a full round while the others rest. Can be done in teams of two but should follow the rep scheme 7, 7,7. The goal here is to go HARD when you’re up. We are striving to tax our anaerobic energy systems. It’s about achieving a high power output in a short time domain.
Nik and Coach John working on a virtuous dip for the push jerk!
