Strength
Back Squat
5 x 5
How was last week? Add weight to today, but base it on how last week's squats felt!
WOD
10 – 9 – 8 – 7 – 6 – 5- 4 – 3 – 2 – 1
Barbell Row, 155#/110#
Box jumps, 30"/24"
For the box jumps today, no jumping off and rebounding. These are all essentially singles.
Shawn working on the parallettes!
Today the barbell row makes an appearance in the WOD. We don't utilize the row very often in the so watch the video and here's the description from Catalyst Athletics:
WIth the back set in extension, the knees bent slight, and the hips bent to bring the torso to approximately horizontal, pull the bar from arms' length up into the stomach, keeping the elbows close to the sides. Minimize movement of the torso during the exercise.
Think about your back angle during the clean as the bar gets close to reaching the knee…this is the starting position you want to be in. Be sure to keep everything engaged and pull the barbell to your torso, keeping your elbows in. Don't let them flare out to the sides. There should be minimal movement of your torso during the movement. If you feel yourself raising your chest as you pull the bar to gain a little assistance, drop the bar and rest. Make these reps pretty!
The barbell row is an accessory movement for several things we do, including the oly lifts. It just so happens that oly nights are Mondays this month (sorry for the confusion on Labor Day). Guess what? Today is Monday. See you tonight!
