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July 2, 2015

Strength

Back Squat
10-10-10-10-10

Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  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.   Be sure to review how to ditch a back squat and use spotters when needed.

WOD

AMRAP 10 Minutes
25 Sit-ups
20 Alternating Dumbbell Snatch 45/30 lb
15 Push-Ups

Workout notes: The push-up will most likely be the movement that gives people the most difficulty.  First review ideal push-up form and try to emulate that. Most often as the arms we’ll see people start worming up off the floor and breaking at the midline when they don’t need to. What they really need to do is rest a moment and break up the reps into smaller increments.  If you struggle performing any push-ups maintain your midline by dropping down to your knees.

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