November 8, 2019

By November 7, 2019Workout of the Day

VETERANS DAY HOURS

We will have shortened hours on Monday November 11th in observance of Veterans Day. There will be classes at 9:30 and 12:00 ONLY and Open Gym from 10:30-12. The gym wil be closed for the rest of the day.

Skill

Back Squat

7-7-7

Today we’re performing 3 sets of 7 Squats working up to a moderate set of squats. This rep range may be 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 experienced 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 to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them during their sets.

WOD

With a clock set for 12 minutes

1 Minute of Sit-ups
1 Minute of Wall ball shots 20/14 lb 10/9′
2 Minutes of Sit-ups
2 Minutes of Wall ball shots 20/14 lb 10/9′
3 Minutes of Sit-ups
3 Minutes of Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout has us working on two fairly simple movements.  We’ll start with just one minute of each movement and add a minute each round to finish with 3 minutes of sit-ups and 3 minutes of wall balls. Do your best to pace the wall balls so that you can minimize your rest during your work periods. Find a sustainable pace on the sit-ups and slow down just a bit if necessary so that you can catch your breath and be as fresh as possible moving back to the wall balls. Be careful not to burn out in that first round of each movement, half of the workout happens in the last round!

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