A. Skill - Handstand Pushups
3 sets of (n-1) where n is failure. That is, go until 1 rep before failure.
I did: 11-6-5
B. Metcon
5 rounds for time of:
7 Front Squats* 185# (scaled to 115#)
Run 200ms
14 C2B Pull-ups
** Front squats from the ground
Time: 19:21
The pull-ups were the bottleneck here. I think I chose a good weight for my front squats. One of the coaches mentioned that I keep my legs too far apart during squats. I've always thought I did this because of my abnormal physiology (long legs, shorter torso), but I think I'll do some research to see what's right. Perhaps I'm not activating all of my posterior chain this way.
sounds like a good workout. were front squats from the ground or rack? interested to see what you conclude about the width of your squat stance.
ReplyDeleteAh, very good question - front squats were from the ground. One reason my legs may have been farther apart could be because I didn't reset after my first squat clean.
ReplyDeleteThat may be the case, one thing to keep in mind in the future though is your front squat/back squat/overhead squat stance should be the same stance as any landing position for the power or full squat variations of any olympic lifts. A lot of people have a tendancy to shoot their legs out really wide on power cleans/snatches in an attempt to get their body lower/under the bar without having to pull themselves into a full squat under the bar.
ReplyDeleteIn conclusion, landing stance on your power/squat clean/snatch should be the same as your squat stance, which should be the same regardless of whether you're doing an ohs/front squat/back squat.