A) 15 min overhead Squat Practice - Watch this first!
B) For Time:
Back Squat 135lbs.
100 Reps. Everytime you have to rack the bar you must do 10 burpees.
C) 100 Situps for time.
Notes: Feet unanchored - sit in a butterfly position - touch the ground beside your feet at the top -shoulder blades touch the ground at the bottom - keep your hips on the ground at all times - feel free to swing with your arms.
Post Overhead Squat thoughts + number of sets/times to comments!
Its possible to do them in 1 set ;)
I'm not very happy about this "for time" business!!
ReplyDeleteA) my wrists kill. I used "the broom" at first for warmup, then used the bar for a couple of sets. It was hard to keep my elbows locked because my wrist hurt... i guess it'll come in time.
B) 13 min 15 secs. Did it 20, 13, 15, 15, 12, 7, 7... My lower back was killing me @ the end. Too many days in a row doing DL's and squats! I need a rest day or something...
C) 6 min 3 secs. Split it up into 10 sit ups, 10 sec break... then the last 30 I did unbroken. Powered though it.
for time ensures intensity... especially once the other losers get off their asses and start competing with you!
ReplyDeleteplus it makes your work capacity measurable... you can literally use physics equations to calculate your power output in a workout ;)
Bunch your numbers into this bad boy http://www.cathletics.com/resources/powerOutput.php to see how hard you worked!
The sore wrists will get better... if its really bad try a bit of hockey tape... fiddle with your grip too. Try hands directly under the bar, wrists cranked, etc. find whats most comfortable.
dont split up the situps if you don't have to ;) it's only 100! go go go!