Just Squat, Always Squat

Tuesday, December 9, 2014

Reminder to get your meat orders in by Friday! Click HERE for how this works!

Visit McCoy for Venice Barbell Club at 8pm!

Prehab

Monster Walks
Sampson Stretch 1 min/side
Ankle Stretch 1 min/side

Warm Up

100′ High Knees
100′ Butt Kickers
20 Bird Dogs
10 Good Mornings
20 Tuck Ups
10 Jump Squats

Cool Down

Couch Stretch 1 min/side
Cobra Stretch
Foam Roll Legs

Fitness

Strength

Every 2 minutes for 16 minutes, perform Back Squats at the following reps:
6-5-5-4-3-3-3-3

Notes: Only one more week of this rep scheme! If this is your first time and you know your percentages, start around 60% and attempt to add load every round. Record your heaviest 3 reps.

Conditioning

4 Rounds for time:
20 Kettlebell Swings
400 meter run

-20 min cap-

Notes: Prescribed is 55/35 to an overhead position. Scale the weight and/or perform russian style swings as needed.

Advanced

Strength

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%

Notes: Same as last week with a higher final percentage (and the same as next week:). Attempt to perform more reps with this heavier weight! All percentages should go off of your most recent 1RM, not a weight that you think you could have hit for a 1-RM. For the max effort set, you are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over.

Conditioning

75 Kettlebell Swings (55/35)
Run 1 mile
75 Kettlebell Swings

-20 min cap-

Notes: Prescribed is an overhead finish with a straight line from the kettlebell to the wrist, elbow, shoulder, hips, knees and ankles. Ideally scale the range of motion (russian) before the weight.

Go Megan!

Amanda Bender is always positive and bringing her bright smile into the gym, uplifting others around her. This amazing woman started Crossfit in May and soon after dedicated her workout energy to Invictus training. She set herself a goal to get a muscle up, then devised an action plan to accomplish her goal. Amanda would follow Invictus training then add in her extra homework of skills and drill practice, slowly but surely building gymnastics strength to get herself a muscle up. Her hard work and dedication finally paid off this last week when she met her goal! I am truly proud of her and she makes an excellent role model and example for going back to the basics and trying to work her weaknesses.

Job well done!! #amandashoutout