Do your knees bow in during squats?
Has your deadlift stalled?
You need more Strength in your Glutes and Hamstrings!
Check out this quick video:
CrossFit Oldtown Show – Glute Ham Raise
In Strength,
Jerry
Seriously.
Sink em’!
With the required upright torso position in a front squat you can easily go rock bottom while maintaining core tension. Deep squats require more involvement from your glutes and hamstrings, so do it! Who the heck doesn’t want a stronger posterior chain?!
Get a BIG breath, hold it, then sink your squat and REAP the reward!
Emily demonstrates sledge strikes.
YOU MUST hit with BAD INTENTIONS!
Don’t let the sledge do all the work.
At peak height follow through HARD with your core!
Fast and strong.
Rotational Strength must not be ignored – Sledge strikes are great for “extra workouts”.
Squat Clean, Power Clean, Clean Pulls – All great movements to build explosive strength!
Yes, there are coaching nuances…
“Shoulders over the bar”, “double knee bend”, “Pockets and Jump”…
But that’s what coaches are for!
No coach?
Be your own freakin’ coach! – Watch plenty of video – record yourself – analyze!
No excuses…
BE POWERFUL!
Workout #1 at 4:15AM:
Saturday mornings are great – I always have extra time to play as our workout is at 9:00AM.
Goal today was to hit same heavy singles – no PRs or something to write about but felt solid enough to think these squats were good and the top end number will get bigger.
Finished with 3 sets of 10 in the strict press and good morning.
CFOT brought some Awesome back squats as well!
I woke up early excited to hit some snatch singles – goal was to slowly working up to a heavy load.
Snatch workout 4:15AM
70% x 1 rep, add 5 pounds every minute. I was a bit off today so I adjusted goals and kept it light to dial in on form. I hit around 15 singles. I was a bit soft under the bar, that happens when you’re not moving as fast as you should!
I’m still crushed from yesterdays rope climb and board push madness!
L-Sit Power Pull Rope Climb:
WORKOUT: “Playing on The Rope”
15 rounds:
1 rope climb, 20 Block Pushups
I played around with different variations on getting up the rope: “Donkey Kong”, “Power Pull”, “L-Sit”, “L-sit power pull”. The result; (almost 24 hours later) my forearms and biceps are still “swole” from the effort = killer upperbody strength day via the bodyweight model…
I took 3 days off after Murph and wanted some more weight vest fun on Tuesday – My emphasis on non-barbell days are on core strength and Moderate GPP.
Pushed it a bit on this one:
20 Rounds:
10 Sledgehammer Strikes
8 Depth Pushups
6 Pullups
Abs and core activated, some upper body strength work; Mission complete!
Day 3 May 20th:
Workout 1 at 0425
Barbell Snatch – It was really early in the AM; it’s tough to be fast this early! My goal was to play around with some heavy singles, working heavy but not at MAX. I worked up to 90% of my best then went back down to 80% for 10 sets of singles. I felt good after and ramped back up to 95% of my max for a single. A FUN morning!
Workout #2 at 0800
5 sets
Weighted pullups x 1-3 reps
Max effort single in the Snatch Push Press (see the video above)
Extra GPP
5 Minutes of Farmers Walk.
Another solid day and Personal Record in the Push Press!
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