Tuesday 7.05.11

Ryan A. is working on his squat form with box squats.  These will allow him to strengthen the posterior chain,  which are the muscles primarily responsible for moving the weight when we squat.  In order to get stronger, sometimes you have to check your ego, take some weight off the bar, and focus on technique.

SWOD: Weighted Pull Ups 1rm, or Pull Up practice (Practice getting the elbows back, chest up, and trying to get your chest to the bar)

Metcon: Can you lift 10,000/ 6,500 pounds in 15:00?

- On the minute perform 4 push ups and max reps of power clean with the weight that you choose. Continue this for 15:00 and then total up the weight for all the reps, and see if you lifted 10,000 pounds for men, and 6,500 pounds for women.  Do this with light weight for more of a conditioning effect, or use heavy weights and lower reps to make it strength workout.  Either way, keep going for max reps in 15:00 and see how much weight you can lift in that time.


Post weights and total pounds lifted to the comments section!  bc