1. Checkin: 5x5 Pull Up Negative (shooting for 8 seconds from top to bottom)
2. Mobility: Crushing Squats
3. Strength: 5 rep Deadlift
135-205-235-255
4. Metcon:
For rounds:
1 DL (use 5rm weight) + n burpees every 30 seconds
Round 1 would be 1 DL + 1 burpee, round 2 is 1 DL + 2 burpees, etc.
Score: I did 255# and got to my 7th rep of the 8th round.
Crushing squats?
ReplyDeleteCrushing squats: stand over a medicine ball with your feet squat-width apart. While trying not to bend your knees, put your hands on the ball and "crush" it (i.e. press down as hard as you can) and continue crushing it throughout the entire exercise. While you crush, you should keep your core super tight. Now, while crushing the ball, get down into a squat position. Keep crushing. Hold squat. Then, extend back up while still crushing. Always crush. Never stop crushing.
ReplyDeleteahahhaha, I think Chris had us do that a bunch in the Oly class...
ReplyDelete