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March 26, 2018

Skill

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range should be familiar territory by now, but if it’s not spend some time thinking about how you would perform a large set of heavy squats. The best strategy is 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.   You should NOT be hitting failure on this but just in case be sure to review how spot when back squatting and always use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

AMRAP in 5 Minutes
5 Air Squats
1 Power clean 205/145 lb

workout notes

We’re doubling up on heavy lifting today! Warm up to a strong effort power clean for today’s workout. Feel free to go a little heavier than you might normally in a power clean metcon but be sure practice good mechanics by keeping your hips low as you pull from the floor and dropping under the bar into a partial squat with your elbows and chest up. Even though this workout is only 5 minutes long you will end up with a high round count if you keep a quick pace on your squats and move quickly between movements.

 

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