2017.04.03 – Back Squat

Equity Strength & Conditioning – CrossFit

Story Time

Waves of Adaptation (No Measure)

1st Wave

– Basic Adaptation

– Movement Pattern

2nd Wave

– General Adaptation

– Growth over period of time

3rd Wave

– Specific Adaptation

– Mastery / Focused


Kid learning to bench for football. 45->115, 115->225, 225->500



Focus on breathing pattern and mid-line stabilization. As deep as possible without losing lumbar.

Back Squat (6 x 6 @ 70%)



Build bulletproof shoulder with strength and stability.

T’s 3 x 16

W’s 3 x 16


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