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April 16, 2014

15
Apr

April 16, 2014

Great video today on setting up and bracing for squats. Check it out. Your body cannot regain a perfect position if you unrack the bar in a bad position.

 

Warm Up: 2x Hip Mobility Drill, 20 Ham Kicks, 5 stripper stretch,

3x 5 wall squats/ 5 goblet squats, 10 kb swings

Barbell back squat warm up

[email protected] empty bar

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ATHLETE

1) Back Squat: 2×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

2) Front Squat: 3×[email protected]%, 2×[email protected]%, 2×[email protected]%

3) WOD

1000m Run (big 800m lap+ 1 lap around our bldg)

30 Hand stand push ups

1000m Row

*only individuals performing the full athlete workout will row.

 

BEGINNER

1) Back squat: 6,6,6,4,4

2) front Squat: 3,3,3,3,3,2,2

3) WOD

800m Run

50 HR Push Ups

800m Run