Tuesday 10.19.10

Elizabeth on her way up from a nice over head squat. She executed this lift

with a nice, slow, and controlled decent, followed by, a powerful controlled ascent. Great job! 

SWOD: Back Squat 5x3 (low bar or high bar)


Metcon: “PFT”

Run 2 miles for time (challenge 13 min.)

For each exercise you will have 2 min.

-Sit ups (Challenge 76)

-Push ups (Challenge 75)

For the SWOD, pick the position of the bar for goals that you have in mind. This might help you decide which bar placement will help reach those goals (But keep in mind that it is always good to mix it up). The high bar will allow you to keep your posture more vertical, whereas, the low bar will allow you to lift more weight. Both of the bar positions have benefits. The high bar will help your clean, snatch, and front squat because of your vertical posture. In addition to causing you to engage your quads more than a back squat. The low bar focuses more on the posterior chain, emphasizing the hamstrings and glutes. This lift causes you lean forward more as the weight sits lower on your back. This causes the load to be closer to your hips for more weight to be supported without lower back injury. In short, something to keep in mind - back squats will make you stronger for lifting more weight in that position; however, high bar will help other lifts. Pick your poison.