3-3-3-3-3 front squat

Monday 8.8.11 Recovery/mobility, rehab & prehab (from ‘Cindy’ the weekend) A1: SMR on the rollers A2: DB ext rotations: 3×6-10 reps (light) @ 4131 A3: KB arm bar stretch (partner up and spot each other) B: 3-3-3-3-3 Front squat – Go heavy...

Don’t be a ‘Cherry-picker’…

1-1-1-1-1 Stop front squat (pause) Rest 5 min, then: Coach Rut’s 12 min Dumbbell Bear Every minute on the minute perform: 5 DB Deadlifts 5 DB Hang Power Cleans 5 DB Thrusters — (Loading = 45% of body weight) Post loads and results to BTWB Benny E hitting one of...

3-3-3-3-3 stop front squat

3-3-3-3-3 stop(pause) front squat Rest 5 min, then: 3 rounds for time: 25 push-ups (w hand release) 25 wall-ball Post loads and times to BTWB Lats week of the Whole30 – Yew! It’s been an interesting Whole30 this time around. I’ve learnt tonnes this...

5-5-5-5-5 stop front squats

5-5-5-5-5 Front squats These are stop squats. Don’t rest at the bottom and keep your core engaged. Pause at the bottom of the squat and hold a 2 count before rising. Then: For time: 30-20-10: Dumbbell Push Presses Knees-to-elbows Burpees Post loads and times to...

1RM Zercher squat

1-1-1-1-1 Zercher squat Rest 5 min, then: 3 rounds: Max reps of BW Bench Press and Pull ups. No rest during set. Take rest as needed between sets. Post results to BTWB Whole30 Day 2 We created a quick little video last night of Becca making some Whole30 approved...