The last time I checked, deflating balloons aren’t the sturdiest of objects. Why then would you act like one when lifting heavy weights? Stay tight or suffer the indignity of a missed lift or (even worse) a giant injury! What can help us? Take that deep breath, hold, and breathe stability throughout all your body. More on that here.
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With Monday comes fresh legs. And so we embarked upon finding some new 1 RM front squats. Shout out of the day goes to David Palidora who crushed his old PR by 60 pounds, hitting 205#! (Note: David hadn’t done 1 RM front squats since the summer….)
Barbell mechanics was folded into the conditioning work for the day. Hopefully, the manner in which this workout was setup taught you all the importance of good form and relying on the most efficient movement patterns when executing repetitions. Perform with poor form and you undoubtedly suffered….a bit. This workout should not have killed you. Luckily, the structure of the workout was designed for you to focus on technique while the work:rest ratio helped you maintain intensity.
Rest up and ice anything that ails you! 20 minutes on, 20 minutes off x 2!
See you Wednesday!
Terpak
Warmup
Snatch: Lift off transitions, Drop Snatches, Punch and Catch Progressions
Strength
Front Squats
1-1-1-1-1-1-1
*Establish new 1 RM. Minimum two minutes rest between each set.
Conditioning
4 Rounds for Time
30 Double Unders
5 Strict Pullups
5 Squat Snatches (115/95)
1 minute rest.
*Score is total running time.
The Movement Program 