5.16.12 Interval

Workout
Get warm
Then:
3×5 Wall Squat (progress to hands overhead)
2×20 Squats
2x15m Spider Lunges
Then:
Hip Mobility (various)
Then:
Work up to 1RM Front Squat
Something like…
10-10-5-3-1-1-1
Then:
45s Work/10s Transition
Ball Slam/Barrier Hop
Row
Wall Ball
Reverse Plank
Heavy Figure 8’s
Burpee/Box Jump (jump onto box, then over, repeat)
“Active recovery” MB Tosses over 8″ Pull-up Bar (keep back flat picking ball up)
Continue intervals for the remainder of the hour, 2-3 rounds
Then:
Cool Down
 
Results
1RM Front Squats:
Cody G. @ 215#
Kevin G. @ 155#
Cristian A. @ 155#
Latissa H. @ 135#
Greg Y. @ 145#
Graham P. @ 155#
Beau C. @ 245#
Diane M. @ 125#
Victor R. @ 135#
Chad G. @ 185#
Keith S. @ 145#
Tammi J. @ 125#
Jamie Berk @ 135#
Jamie G. @ 215#
Jason A. @ 215#
Kristen B. @ 105#
Dave H. @ 215#
Kian O. @ 215# PR
Erin R. @ 135#
Erin E. @ 145#
Sara Y. @ 85#
Christian B. @ 165#
Renate L. @ 175#
Amber C. @ 
Brandi S. @ 105#
Lelia G. @ 100#
Aubrey H. @ 135# PR
Jill P. @ 135#
Bobby M. @ 245# PR
Cindy B. – technique
Alana G. @ 100#
Margaret F. @ 105#
Kathie T. @ 95#
Talia K. @ 130# PR
Rachel S. – technique
Michelle K.- 115#
James B. @ 195#
Jamie Bald. @ 125#
Kara S. – technique
Erin E. @ 145#
Jason V. @ 245#
Byron Y. @ 245#
Joshua C. @ 255#
Lavinia D. @ 125#
Patrick N. @ 175#
Erica G. @ 125#
Scott S. @ 115#
Faun C. @ 85#
Laura M. @ 95#
Will B. @ 235#
Jamie S. @ 135#
Jen H. @ 150#
Susan K. @ 140#
Haani J. @ 205#
Janell B. – technique
Marissa F. @ 160#
Andrew R. @ 185#
Jordan C. @ 160#
Marcus W. @ 300#
James R. @ 250#
Ashley C. @ 160#
Jim C. @ 280#
Tim B. @ 205#
Lizzy M. @ 95#
Wlises M. @ 235#
Anya B. @ 125#
Robert AY. @ 210#
Nic B. @ 165#
Joe B. – technique
 
Coach’s Comments
N/A
 
Photos

The straps are nice for people who are either too inflexible to support the bar with an Olympic-style catch position or have wrist pain. Regardless, the bar should rest behind the shoulders, close to the throat. The torso is supporting the load, not the shoulders/arms.

 

 

 

 

 

 

 

 

 

 

 

 

Some athletes are natural squatters, others natural deadlifters. I can tell immediately watching an athlete squat whether they have the natural ability to squat fully or their hips simply won’t allow for it. It doesn’t matter how much work you put into it, hip design (i.e the position of the femur relative to the pelvis) is greater than 80% of the battle. Wlises happens to be a natural squatter.

 

 

 

 

 

 

 

 

 

 

 

 

 

Today I had everyone either jump onto the box, over the box, or simply step onto the box. In either case, you had to get to the other side of the box before doing your next burpee.

 

 

 

 

 

 

 

 

 

 

 

 

This one creates a huge O2 demand.