Rest Day (or not)
Stacey Dobbe shows us how to squat properly. The four points of performance we look for in determining a rock solid squat are:
1. Weight evenly distributed over the entire foot - check
2. Knees pushed out and tracking inline with the toes - check
3. Crease of hip passing below the top of the knee - check
and the toughest for most people,
4. Maintain the natural curve in the lumbar spine at correct depth - check.
Great work Stacey and glad to have you as a part of CFO.
Tried to do a muscle-up about 20s after time ran out, and i didn't quite make it.
I wanted more, but at least I don't feel like I was just too lazy to do better. the strength just isn't there yet for OHS at that weight when I'm already tired.
Nice work Paul! That workout was a doozie!
90 reps Rx'd.
After counting for Zach I tried MUs again and hit 2 in a row and my arm doesn't hurt. Guess I'm doing this again on Sat.
Snatch Balance - heavy single
*Hit 231
Band resisted back squat
(Best for 3 is 190) - Hit 196
Regular grip muscle ups... Max Reps for 4 sets.. 5,5,4,4
Weighted pull ups 5RM (33,44,55#)
Tabata Mash Up
Double unders
Burpees
* 4 RDS EA *
40 40 38 38 and 10 10 9 9
I got 9 continuous DU's!! I was sooo excited! That is huge for me. I've been doing every other's for ever now. As for box jumps....I worked on continuous jumps on 3 red plates and pullups are getting there. I've been trying to work on them everyday after class.
But of course had to stop a few times and cheer on Justin and Jeremy who were doing 11.4! Awesome job guys!!
400m run
30 sec Handstand holds
15 DL at 98#
15 GHD Sit ups
3 rounds
11:?? Not sure.
Today did Second half of games workout.
7 rounds
30 sec swings (did 12 each round)
1min row (250m row each round)
30 sec hollow rock (15 each)
Didnt have a clock so just did that. Rest Friday and doing it again saturday.
Peace