Warm Up: Standard + Burgener
Practice: "Goat"
Work on a weakness, do 3 sets of 5 - 10 reps. Nail down your form by using higher rep combo or work on strength with higher weight lower rep. Push yourself.
Train:
21/15/9
95lbs Overhead Squat and Pull-ups
65lbs female
Get good depth on those squats (hip crease below knees). Think about spreading that bar apart with your hands and maintain good active shoulders with full elbow extension. Pull ups in any fashion, get from full elbows extension to chin above bar. Pull, kip, jerk, kick, jump, whatever.
Time Frame: 6-8 min (stop at 8 if not finished)
Comments: post your Goat exercise and your weight rep scheme; post training time
Post: stretch; partner assisted
Week 1 down!
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Goodgame- DNF I was a little bitch today. No intensity, can't control 95# in overhead position, and I quit. No excuses poor performance from me today.
ReplyDeleteBrock:
ReplyDeletePractice: Still can't do a double under if my shins depended on it.
Train: 45lb (yup just the bar) 6:35
Hands feel like claws...think I'm getting better with the pullups/negatives...pushing myself...going faster.
Train: had to do back squats as I still cant hold anything over my head - 135# back squat and pull-ups 3:25
ReplyDeletegoat: snatch - 45, 45, 75
ReplyDeletetrain: 5:50
gonna start posting my other workouts too...
1/4 mile hill (15deg) sprints x 3
Urias, P: Snatch 45# bar.
ReplyDeleteT: 65# i had to drop wieght 7:44. overhead kills me.
Pfeifer: Goat, Proper form for front squats working on keeping my elbows up.
ReplyDeleteTrain: 5:08 @ RX