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April 20, 2015

Strength

Back Squat
4-4-4-4-4

Today we’re performing 5 sets of 4 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 4 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed. If you participated in the March 30 or previous squat session make an attempt to increase the weight you used by a few pounds.

WOD

3 Rounds for Time
15 Burpee Box Jumps 24/20″
30 Sit-ups

Workout notes: These are two movements that we don’t pair together all that often.  The burpee box jump is of course a compound movement with many parts.  If you can, work on a quick transition out of the burpee and into the jump.  If you break the movement down you’ll find that you spend most of your time transitioning so a quick and explosive move with a short rest on the box is the best approach and also has the best training effect.

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