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Monday, September 9, 2013

Health, Fitness & Performance:
A. Back Squat; test your 1RM or 3RM
B. Tabata squats
C. 3 sets, resting ass needed between sets:
30 sec Hip Extensions or glute ham raises
30 sec Hollow Rock or Hollow Hold

Coach’s Tips

If you have been with CFW for less than 6 months pleas test your 3RM instead of 1RM.  If you are testing your 1RM, please make sure that you notify the coach when you are ready do do your heavy single attempts, so that they can provide a spot and also check your range of motion and watch out for your safety.  Please do a high bar back squat, keeping chest upright so that if you have to bail, you can simply walk out from under the bar, letting it roll off your back, rather than risking loosing the bar over your head.  If you find yourself in this situation, remember that you need to work on proper squat technique and keeping your chest upright, so take it easy on the weight until you have mastered the basic movement.  Part B is simply 8 rounds of 20 seconds of unweighted squats and 10 seconds of rest.  Performance athletes can try jump squats instead of air squats, though regular squats are challenging enough, and you should aim to get a minimum of 18 reps per round before looking for harder variations. Please record the total number of reps, the round with the least reps and the round with the most reps. Finish off with a bit of core work as indicated above.

Please note the weekly update will be posted on Monday instead of Sunday.  


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