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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, December 7, 2013

Fitness & Performance:
A. Overhead squat, build to a heavy double, then take of 10-20lbs and do 2 downsets of 3.
B. 15 minute AMRAP:
2 gym length reverse sled pull (135/90)
20 jump squats
20 bootstrappers
20 GHD hip extensions

Health:
A. Overhead squat, build to a heavy double, then take of 10-20lbs and do 3 downsets of 3.
B. 15 minute of work, resting 10-12 deep breaths between exercises.
1 gym length reverse sled pull
12 deck squats or goblet squats
12 bootstrappers
12 GHD hip extensions

Competition:
First do the Performance WOD, then team practice at 1PM for some skill work followed by Diane.  You do not need to to the squat program today, but if you choose to do it, please do it in the AM before the regular class WOD.

 

Coach’s Tips

For Part A you will need a long warm-up, as OH squats require good mobility and we will be looking for ass to grass depth on these.  If you have to ask if you went low enough, it wasn’t low enough.  Many athletes find they really need time and reps to find the groove on their OH Squats so build up slowly if you need to.  If you have an issue with overhead movements, work on wall facing squats and dumbbell split squats instead.  For Part B we are just looking to get as many reps as possible in 15 minutes, this will likely do a number on your lower body… Enjoy!

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