STRENGTH
A.) Back Squat 3×5*
B.) 3×20 Hollow Rocks w/90s rest between sets*
WOD
5 RFT:
5 KB Snatches Each Arm
10 T2B
10 Over the Box Jumps (24/18)
*Use last weeks numbers to decide what weight you will be doing for all 3 sets, they should all be the same unless told otherwise. If you are done with your squats in 5 min you were extremely to light, you should want your rest as the thought of going back to the bar scares you!
*The Hollow Rocks can be scaled by numbers and ROM in order to achieve perfect movement.
Of course there are back squats.. ha!
I would normally get onto the admin account and fix the grammar in the second sentance, but that’s just too perfect.
So I fixed it, I have an issue with proof-reading
PS, now that JJ got himself a coffee maker in the office I would love it if someone got him a “World’s Greatest Coach” mug.
Also, s/b “sentence,” not “sentance.” Just saying.
Got plenty of heavy back squats in yesterday so did some weighted good mornings. 10:25 Rx for the WoD.
worked up to 365 for 5 on squats
7:24 w/ 62lb kb
Did squats at 160 lbs. Wod in 9:27 (I think??) With 12 inch box, 35 lb KB.
I also learned a very interesting fact from Post! I feel like I learn so much at the gym!
got 325 on the backsquats which is a huge lift for me. Previous best was 285. Yeaaaaa