2.23.2016

February 25, 2016
SIGN UP FOR THE OPENS!!!!
If you completed that wall ball/double under workout today then you have what it takes to compete in the opens, I assure you!!!
Tomorrow we jump back on the strength train and hit back squats! If everyone has been doing their homework so far this week then they should have a nice deep bottom squat and are prepped for this strength.
Remember shrug up on the traps to create a nice shelf for that barbell to rest on. Sit back in the squat keeping your weight distributed equally on the heels! As you decend down in to the squat the chest may try to drop which is going to push the weight off of the heels and onto the balls of your feet. This is bad because now the quads are firing off and you have lost your neutral spine forcing you to drive hard through that upper rounded back! Don't let this happen. To assist you from keeping the chest from dropping I want you to focus on keeping the elbows pointed down at all times throughout the squat movement!
Strength
Back Squat
6x3 (65-85% 1RM)
WOD (Fast Bruiser)
21,15,9
KBS (70/50) <---Heavy, don't run from these weights!
Box Jumps (30/24")
Floor wipers (with same Kettle bell weight)
Do your homework!!!!

WHEN YOU HAVE ONE OF THOSE DAYS WHEN YOU FEEL A BIG WEIGHT ON YOUR SHOULDERS ...DO SQUATS!!!!!!!!!!

See you at the box!!!Post all scores/times/reps/loads/modifcations to comments.

1 comment:

Jeremy Abell said...

SIGN UP FOR THE OPENS!!!!!

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