Overhead Squats in Guatemala last year with Bamboo
Robb Wolf- Nutrition Cert in Atlanta - last year
Durand focused on good Wall Ball Technique
1987 World Record Holder -Concept II -70-79 age division
Bob Awtrey - currently 92yrs old
Warm Up:
400m Treadmill Run10m Duck Walk
10 Box Jumps
10 Back Extensions
(2 rounds)
Skill:
Bar and Back Positioning - Rippetoe
(from Basic Barbell Training - 2nd Edition)
WOD:
Option #1
Back Squat - 5-5-3-3-3-1-1-1
Option #2
Back Squat - 20-20-20-20
Option #3
Back Squat - 7-7-7-7-7-21
7 comments:
week 1 of what? did i miss something? kb.
225 tied pr missed 255
255# I could feel the lack of protien in my system!
Option 1 -- 135# max
Tina
Kristen - sorry for leaving you out of the loop. We have been talking at random about our CF programming in some of the classes. By using some different types of periodization we are able to increase your weight lifted over time within a schedule of CF workouts. We usually plan for around 4-5 weeks of increased intensity and volume within our WOD's and programming...and then a "rest week" which we will work on technique and some of the 'odd' movements - NOT used as much in our classes. An example may be the "rope climb". Although our rest week is now COMPLETE...we hope to have some new ropes coming in within the next two weeks. The NEW ropes are a bit softer material - and have knots for foot holds. I would really like to see you guys starting to get onto these things to 'hoist' your bodyweight up the rope...and control it in descent. Tone - tight bodies are no doubt going to be the result of such exercises! :-) What do you think? We will give special attention to this exercise in our next rest week and during our "skill" portion of the WOD's.
What did you guys think of the new Rippetoe Squat?
PS - if you guys get a chance...log your weights on www.logsitall.com. A great data storeage site.
I did this on tuesday.
275# pr
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