Monday 10/11/10

A few reminders:
  1. It's Monday, so get those food logs in by 7:30 p.m.!  Have you noticed any changes (in talking with some of you, I know you have!)?
  2. Our next competition is about 2 weeks away on Saturday, October 23rd, so please encourage your friends to come on out for a lot of fun.  Also, it's a $10 discount for each friend that competes!  Go here for more information and to RSVP.
  3. Wednesday evenings have been low on attendance recently, so we are looking at whether or not to keep that class right now.  We want to offer class times that you guys find attractive and practical, and recent attendance is showing that Wednesday evenings might not be fulfilling those aims.  That said, we'd love to keep that class if you - our members - want to keep that class, so we're going to give it another month (4 more Wednesdays) to see if we can increase attendance.  We've been averaging about 1-2 people per Wednesday evening, and we need to average at least 4 people, so if you like that class time and want to keep it, please encourage your friends to come and give it a try!

Back Squat - Deload
40% x 5
50% x 5
60% x 5


15 min AMRAP of:
Run 200m
10 Box Jumps, 30"/24"
10 Slapping/Clapping Push-ups
1 Mat Push down-back (1/2 court)

Compare to 03/31/10.


This is week 4 of the 5/3/1 program, and as such, it is a deload week. The weights are lighter in order to help with recovery as we get ready to start the next 4-week cycle. In the deload week, do each weight for 5 reps - there is no "go for it all" set. This is a great opportunity to work on several key components of the back squat:
  1. As you begin to squat, reach back with the hips/butt - not down.  You can practice this with a plyo box - stand in front of it and reach back with your hips so you end up sitting on the box (i.e., a "box squat").  Then scoot a little farther away and do it again - make yourself really work to reach back.
  2. Shove your knees out to the sides.  No, really.  Shove them out.  Way the heck out.
  3. Drive up out of the hole with your hips/butt.  Pretend that the weight is sitting right there, or pretend that there is a chain attached to your butt and it's pulling you up.  The power comes from the hips, so don't mute their function by coming up chest first.
  4. Drive through your heels, i.e., stay off your toes.

 Becky and J.T. and get-ups
10/06/10

5 comments:

Phil W said...

Back Squat - Deload
40% x 5 = 75
50% x 5 = 95
60% x 5 = 115

15 min AMRAP of:
Run 200m
10 Box Jumps, 30"/24" (24" + 2 blue mats, ~ 31" total)
10 Slapping/Clapping Push-ups (clapping)
1 Mat Push down-back (1/2 court)
5 rounds + run + 10 jumps

AndyB said...

Back Squat - Deload
40% x 5 (120)
50% x 5 (150)
60% x 5 (180)


15 min AMRAP of:
Run 200m
10 Box Jumps, 30"/24"
10 Slapping/Clapping Push-ups
1 Mat Push down-back (1/2 court)
5+started Run 200min

AndyB said...

30"

Lori G. said...

Back Squat Deload

warm up 33#x 5
40%x 5 43#
50%x 5 53#
60% x 5 63#

15 min AMRAP of:
Run 200m
10 Box Jumps (18")
10 Clapping Push-ups on knees
1 Mat Push down-back (1/2 court)

4 rounds 200 m run, 10 box jumps, 10 push ups and about 15' of mat push!

Unknown said...

First time back since hurting my back so lifted light!
5-33#, 5-43#, 5-53#, 5-63#

15 min AMRAP of:
Run 200m
10 box jumps, 18"
10 push-ups (did girl b/c of back)
1 mat push down-back (1/2 court)

4 rounds + 200m run + 5 box jumps

 
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