Tuesday April 18th

WARM UP/STRENGTH:

7x3 BACK SQUAT

-building to a HEAVY triple not a MAX

*ONE warm up set with an empty bar, then jump right in.

In your early sets (1,2,3) where the weight is relatively light, try pausing in the bottom position for a few seconds.

during that pause run through your SQUAT check list: Where is my weight? Where are my eyes? Where is the bar in relation to my mid foot?

**THE WEIGHT ON THE BAR MATTERS VERY LITTLE IF:

1. YOU ARE NOT GOING TO DEPTH

a. DEPTH STANDARD=Hip crease below the top of the knee.

i. If this isn't possible due to injury, simply don't add weight. Work on your air squat.

ii. If you simply are choosing not to squat to depth, cool, don't add weight, Work on your air squat.

2. THE QUALITY OF YOUR SQUAT SUCKS.

a. Is your chest moving towards the floor? or is it UPRIGHT where it should be..

b. do your knees cave as you drive out of the bottom?

3. IF YOU ARE NOT DOING THE CORRECT AMOUNT OF REPS.

I say this cause I LOVE YOU.

If i didn't, I'd let you get away with garbage movement.

NOT in my gym.

lets get in that pain cave for a few minutes.......

-then-

FOR TIME:

AB cals 21/15-15/12-9/6

WBs 30-24-18

(9:00 cap)

Men: cals 21-15-9 WBs #20

Women: cals 15-12-6 WBs #14

Fellas can you go sub 5?

Ladies can you go sub 7?

*This WOD with air squats would be difficult, so tread lightly.

The goal is a SPRINT for most of if not ALL of this.

GETTTTT IT!