A1) Back Squat:
3 x 8 @ 3011
A2) 3-Point Dumbbell Row:
3 x 8 @ 3011
No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Aim to add a few lbs to last week.
Post loads to comments.
Week 2 of 6
3 Rounds for Time:
10 Barbell Supinated Grip Bent Rows 95/65
20 Barbell Front Rack Reverse Lunges 95/65
30 AbMat Sit-Ups
The barbell should be light-medium for you with everything unbroken on the fast end. Aim to keep your torso in a fixed and relatively horizontal position for the rows and minimize momentum.
Post time and Rx to comments.
Thanks to everyone who came out to Sunday’s Yoga, Mindfulness, and Intention Setting Workshop with Sasha Slocombe and Coach Fox!
See Richard G.’s Brass Band
A message from Richard G., whose band has some upcoming gigs: “The L Train Brass Band is playing all month at the Queens Brewery in Ridgewood. This is preparation for our trip to Nola February 7th, and marching in Krewe Delusion on Feb 8th at 7pm. The Queens Brewery gigs are Saturday, January 18th, Saturday, January 25th, and Friday, January 31st.”
3 Days Left to Join the Challenge!
The deadline to sign up for the 2020 Look, Feel, Perform Better Challenge is this Friday, January 17th! Check out Monday’s post to see the steps you should complete by then to participate.
Write Your Training Programs Like a Book Breaking Muscle
People’s Body Systems Age at Different Rates Scientific American
K harpz says
was a combo of things i had in my programming so i just changed it to the weights/rep scheme i had prescribed with the exception of the metcon.
Performance care with KVW:
Box step ups are cleared and left leg is even! First time doing front squats in who knows how long!!!
4×5 @ 4031 tempo @ 100#,
brutal to maintain that tempo but 1/10 discomfort only!! yes! feeling very very happy about this. Relearning how to squat is going to be tough but essential for my long game. I cannot wait to smash some PRs next year. im talking like…..365 days from now lol. Not rushing this progress that’s for sure.
3x8ea Chainsaw rows @ 55#, no tempo. up in load next time felt strong.
PUMPcon of the century:
3 RFT: 4:42 RX
10 bent over supinated row @ 65#
20 alt reverse lunge
racing courtney in this was hilarious. I felt like such a bro blasting through this as fast as i could. a little bit of loud yelling happening in the back of the room. she had a pretty sick move where she would bounce the bar off of the ground to change her grip. transition worked because she got me by ONE SECOND. Rawr! lol i needed this today. Training alone has been really tough recently and i needed a little people time.
On the fence about swimming tonight. May push to next week i am beat!