Wednesday 120222

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WOD
Strength & Conditioning

21 Back Squats
Rest 2 minutes
15 Back Squats
Rest 1 minutes
9 Back Squats

These are to be completed unbroken and with the same weight for all three sets. The rest is a bit smaller this time so take that into consideration. The base goal is to complete this at 225#/155#, if you've already done it at this weight, use more. If not, use 5-10# more than last time.

Post weight used to comments/Logwod.

Compare to 110617.


Pat Mendes is a super Olympic lifter. Ha. He's good, let's just say that. The reason I posted this vid is that your mobility work and how much time you spend doing it should be relative to how strong the opposition is. Make sense? For example, Pat has some tree trunks he calls legs. He's going to have to spend some major time working mobility in order to see a change. Probably much longer than 2 minutes each side.

So how does this affect you? Well, if you have trouble with overhead squats because your shoulders don't open up, that's the opposition. You might have to stay with internal rotation, extension, etc. for much more than 2 minutes each side. Focus on spending 4-5 minutes on each side with 1-2 movements rather than a couple of minutes with a bunch of movements.

Remember to pre and posttest and if you don't see a change, there wasn't one. Create pain people.....

7 Responses to "Wednesday 120222"

1. Shelley Says: http://crossfitomaha.blogspot.com/2012/02/wednesday-120222.html?showComment=1329913550747#c1263629698641151636'> February 22, 2012 at 6:25 AM
2. 174# which is 10# more than last time.
   
   Great work 5 a.m.!!
3. paul Says: http://crossfitomaha.blogspot.com/2012/02/wednesday-120222.html?showComment=1329917034325#c6605953486833779353'> February 22, 2012 at 7:23 AM
4. going to be limping all day!
   
   208#. Last time I failed at 225 (even with more rest), and my back was feeling weak today, so I went on the lighter side. This was still brutal, though! Guess I have to try 218# next time.
5. paul Says: http://crossfitomaha.blogspot.com/2012/02/wednesday-120222.html?showComment=1329923207248#c4754683150997019987'> February 22, 2012 at 9:06 AM
6. I also have to give a special shout out to Brian H, who was a beast today! Attaboy, Hilg!
7. Jen Says: http://crossfitomaha.blogspot.com/2012/02/wednesday-120222.html?showComment=1329939386379#c6357465122516782000'> February 22, 2012 at 1:36 PM
8. 132# I'll go up 10# for next time.
9. Shane Says: http://crossfitomaha.blogspot.com/2012/02/wednesday-120222.html?showComment=1329958176216#c2246926016157892598'> February 22, 2012 at 6:49 PM
10. 198#.
    I want to hear from Bob S. He beat this WOD into submission last summer, every Thursday for like three months.
11. BC Says: http://crossfitomaha.blogspot.com/2012/02/wednesday-120222.html?showComment=1330004400287#c5945112341561978583'> February 23, 2012 at 7:40 AM
12. 181#, 5# over last time.
13. Stacie Says: http://crossfitomaha.blogspot.com/2012/02/wednesday-120222.html?showComment=1330029315417#c2829034844972073534'> February 23, 2012 at 2:35 PM
14. 154# - low bar