65 PRs today! Amazing!
However, there was a lot of weight left up from grabs. A few (including myself) didn’t squat so well. Of those there were two factors involved; one, we trained the posterior chain heavy on Saturday and those that rely heavily on the bounce (like myself) didn’t have the hamstrings or glutes to fire out of the hole. Two, some of you don’t use the stretch reflex (bounce) at all, so no matter how strong you get you aren’t comfortable with heavy squats. The first one is my fault, the program was originally written for the max to happen Saturday and I changed it for those that don’t or can’t come on Saturday’s. The second one will be fixed (whether you like it or not) with our next training cycle. Today I talked to every class about how you are suppose to dump squats if you don’t have a spotter, and there were still some nasty dumps with spotters and a lot of above parallel squats. If you can’t take 10lb more than your max and comfortably sit into the bottom position for 5+ seconds then dump it, we have a lot to work on and you are leaving a bunch of gains on the table. Bring on the pause squats…
WOD
For Time (25 min cap):
Rx: 6 Rounds | R+: 8 Rounds
30 Double Unders
8 Push Jerk (115/75)
8 Toes to Bar
1 minutes rest
Extra
Clean off blocks @ knee: 50/3, 60/3, 70/2, 75/2, 80/2, 85/2*3 sets
Every 45 sec x 9 min: 3 TNG Full Cleans @ 60%
EMOM x 6 min: 3 DL from 4in riser
increase load each set by 20lbs/10lbs to 3RM
EMOM 10 min: 10 hollow push-ups plus 20 sec plank hold
After cond. – accumulate 100 Russian twists