Here is a good article from Diane Fu of Fu Barbell. Weightlifting is a tricky sport. If you are a member at CFH you are also a weight lifter. If you have a few minutes read over this article and see what you can take away from it- “Your brain dictates the behavior of your entire system”
Next week we will be starting the 20 rep back squat program. On Monday and Thursday you will complete 20 reps of a heavy back squat and add 5lbs every time. First we need to find your 5 RM back squat. At the end of 6 to 8 weeks you should turn your 5 rep back squat into your 20 rep back squat. This is a works and it is AWESOME! I am excited to start it up at CFH.
Strength WOD
Back Squat 5/5/5/5/5
Partner WOD
10 Deadlifts (185#/105#)
15 Box Jumps (24/20)
10 Rounds
Then
75 Push ups
100 Air Squats
20 Min CAP
Rules: 1 Partner completes a round while the other holds the top of the push up position. Then you switch places. After 10 total rounds (5 each) one partner must hold the barbell at their waist while the other partner works through push ups and air squats. (When you are holding the bar pick it up with good form and stay tight at the top) You can switch back and fourth as much as you want.
Coach Allie working her Jerk at the MAAC last weekend