Spot me!

Tuesday, September 24, 2013

Track Night at Santa Monica High at 7pm!  Sign up HERE!

 Mobility/Warm-up:

10 Inchworms
Gristle/Groiners
5 Back squats w/bar
10 Good mornings
Barbell rack stretch
10 Front squats

Classic Strength:

Front Squat 5×5, heavy as possible

Notes:  Take 3 sets to work up to a heavy set of 5 and attempt to make all 5 sets challenging.  Be sure to focus on good depth and keeping the chest up!

Advanced Strength:

HBBS: 1X5@65%, 1X5@70, 1X5@75%, 1X5@80% – rest 2 minutes.

Front squat: 1X5 @ 60%, 3X5@65% – rest 2 minutes.

Conditioning:

Partner WOD

4 Rounds Each
400m Run
20 Burpee Box jumps (20)
-25 min time cap-

Notes:  Partner 2 starts run when Partner 1 finishes BBJ rep 15

Cool down:

Calf stretch
Samson stretch
Straddle hold, 2 minutes

Safety first kids!  Yes, I know the percentages are relatively low to moderate for all you die-hard Hatchers just happy to be squatting again, but I feel this is always worth mentioning.

  I’ve seen experienced athletes bail on their own miserably (barbell caught your ankle?

…big ouch) and athletes being spotted get pounded to the ground trying to abandon the bar.  It happens.  It’s scary.  It’s avoidable.  Squatters!  Do not abandon the lift!  By assuming role of squatter, you have committed to completing the entire movement whether you need the spot or not!  The minute things get dicey and you just can’t make it up, this is not your cue to run out from under the bar catching your spotters totally off guard having to now decide to drop the bar?

, rack the bar?….it’s potential for disaster so don’t do it.  If you’ve assumed the role of spotter, you along with another person will be stationed on either side of the bar.  Hands up, ready to squat down and up in sync with your spotting partner, your duty is to ensure the fight back up is a good one and only intervene if  you see the bar descend back down or the athlete verbally requests assistance.  Guide the bar back up and help them into the rack. With such a large number of people working in the periphery of class these days, don’t be shy about asking for a spot!