Thursday 12.02.10

Check out all the bad "stuff" that goes on when your knees track inward during squatting movements.  Nothing is in proper alignment, which means this athlete will be weak and slow, but more importantly he will be highly injury prone.  Studies show that one of the highest predictors of an ACL injury in athletes is their navicular drop.  The Navicular bone is located on the inside portion of the foot just below the ankle.  The navicular drop occurs when the knee tracks inward, causing the foot to roll inward flattening out the arch (look at the above subject's right foot).  To prevent navicular drop, we cue you to force your knees out when squatting, but what you should also be doing is trying to spread the floor apart with your feet.  This will cause you to be on the "knife-edge" of your foot, maintaining a good arch and protecting your hip, knee, and ankle structures.  So that's what we mean when we say "knees out!"

Challenge:

HSPU Day# 17

SWOD:

Back Squat 1 @ 90% +, then 65% of 1rm for one set of maximum reps.

Metcon:

"Randy"

- 75 Power Snatches for time (75/45).

For the back squats, check what you did for your 90%+ weight last week here, and then add weight again without hitting failure.  Then, just like with the shoulder presses earlier this week, drop the bar weight to 65% of your 1rm and do one set of maximum reps until concentric muscle failure.  And just try and have fun, eh?  If you've never gone to muscle failure of the quads, glutes, and hamstrings, get ready to live!

For the metcon, this is a hero WOD in honor of former LAPD SWAT Officer Randy Simmons who was killed in a SWAT operation on 2.07.08.  This WOD was named in his honor.  It should be interesting after squatting to failure!

Post weights and times to the comments section!  bc