Ogar Inspiration

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Tuesday, March 25, 2014

Prehab:

Monster Walks
Theraband External Rotations
PVC Dislocates

Warm Up:

2X
20 Mtn Climbers
10 Ring Rows
10 Bird Dogs
10 Push Ups

 Classic Strength:

1a) 5×5 Back Squat – heavier than last week – rest 60 seconds.

1b) 5×7 Strict Chest to Bar Pull Ups -rest 60 seconds

Notes: For the C2B Pull Ups use a  SPOTTER to get full range of motion. For those of you who do not need a spotter, focus on unbroken sets up 7 reps. Perform regular strict pull ups as needed.

Advanced Strength

1) Back Squat – 1 attempt to establish a 20RM – rest 1:00

2) Front Squat – Max reps @ 100% of #1 (after 1:00 rest)

Notes: Add 5-10# from last week, but not heavy enough to fail.

Conditioning:

4 Rounds for time:
Row 500m
15 Toes to Bar
12 Kettlebell Swings (70/54#)

Notes: Scale the toes to bar with v-ups/tucks as needed to move through the reps smoothly. The kettle bell should be “heavy” for you.

Cool Down:

Cobra Stretch 2 min
German Hang 1 min
Straddle Stretch 1 min

Kevin Ogar doing work on 14.4!

As most of you know Kevin Ogar injured himself preforming a snatch during the OC Throwdown in January. Kevin has no movement below the waist and he will undergo several more surgeries and have a long rehabilitation process. Although his injuries are serious and the chances of him walking again are uncertain, his story is motivating. Kevin has taken a horrible circumstance and created an light of inspiration for cross fitters everywhere to look to. Next time you are feeling down about your 14.4 performance or about just not being as good at one particular movement, look to Kevin’s light. Watch his video of him doing 14.4 modified and be thankful for what you can do and have achieved. One more week to go!

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