Fitness: 3×5 across
Add 1-5 lbs to last week.
Performance: 2×5 across followed by a rep out capped at 10
Certainly should make 5+ but maybe not all 10. Leave a rep in the tank.
Post loads to comments.
AMRAP 7 Minutes
5 Dumbbell Hang Power Clean
5 Dumbbell Thruster
7 Strict Pull-Ups or 10 Ring Rows
AMRAP 7 Minutes
10 Dumbbell Clusters
10 Kipping Pull-Ups
Post rounds and Rx to comments.
2 minutes each side, Couch Stretch
Resident Poet Laureate, Dr. Mike Squatting 107.5×5. Mike started with the 33lb bar and has diligently been adding weight every week. Way to go Mike!
What are your weekend plans? CANCEL THEM. This Saturday CFSBK will be screening Raising Arizona at 7:00pm followed by The Big Lebowski at 9:15pm. The gym will be providing White Russians for all! We hope to have a great turn out.
Palm The Bar
When setting up to Low Bar Squat the first part of your body that makes contact with the bar are your palms. We often see people making the mistake of loosely grabbing the bar before ducking underneath to rack it. Often in an attempt to compensate for shoulder tightness the hands will move again in an attempt to find a more comfortable position. If you’ve got to adjust your grip, come back out from underneath the bar and find the grip that allows your to keep your palms flush and wrists straight (like this). If you’re not sure what’s going on with your hand and wrist, just look over your shoulder to make sure everything is in order before taking the bar out of the squat stands (like this). If the bar feels unstable on your back, it probably is. Solid hand placement keeps the bar secure where it needs to be and saves your wrist and elbows the undue stress of carrying some of the weight. The Low Bar rack can be confusing and uncomfortable for many folks in the beginning, experiment and learn where your hands need to go every single time on the barbell to provide you the best rack position. Your coaches are here to help you with them so if you don’t feel 100% confident in your set up, ask us.
Here is an 18 minute video or Mark Rippetoe explaining everything you need to know about the rack position
Here is an MWOD with Kelly Starrett providing some mobilizations to get a better rack