Dr. Evil

Warm-up:

  1. 20m Walking Lunge 
  2. 10m Elbow to Instep
  3. 10 Seated Goodmornings w/bar
  4. 5 Seated Squats w/bar
  5. 5 Pause Squats w/bar
  6. 5 Jumping Squats w/bar

Mobility:

Wall Stretch + Calf & Ankle Stretch 

Announcements:

Improving your squat will build strength everywhere. Work hard for your squats. They are king of the gym! 

Lift of the Day:

SJ Cycle Week 4 

Back Squat 

2x6@70% of 1RM (Add 5-10lbs total)
3x4@80% of 1RM (Add 5-10lbs total)
New Athlete Back Squat 3x5

Skills & Technique: (Click below for links to more info)

Wod:

Dr. Evil  

Tabata Hang Power Snatch 75/55lbs

Score total reps. 
Rest 10 Minutes 

Tabata Air Squats

Score lowest round for reps.  

Coach's Note:

Back to some squatting! The seated good mornings are just like standing but now, wait for it.... you're doing them while sitting down! Use a bench press bench and two people per bench. I will post a link to these below. Then you have some seated squats. When you finish the good mornings, just stand up to full extension. That will be one rep. Slowly sit back to the bench and stand again for the next rep. When done, get off the bench for the pause squats. Pause at the bottom for 3-5 seconds while holding tension and tightness, explode out of the hole and repeat. Week 4 back squats are just like yesterdays week 4 shoulder press. Read the previous post if you need a refresher about this. Remember to add 5-10 pounds (slightly heavier) of raw weight to your back squat percentage if you were successful back in week one. Your modify measure will be able to tell you. Remember, don't add so much that you fail and do not change the rep scheme. Stay within the 5-10 total (not each side) and work whats challenging but doable. Finally we have two Tabata's separated by a 10 minute break. Manage time accordingly. Hang power snatches is the first. we have done hang power cleans in the same fashion. After a 10 minute break, we have Tabata air squats. Pay attention to how each should be scored. They are not being scored the same way. Also, do not "game plan" your Tabata's. These should be all out efforts each time. Worry about the score when you're done. Don't be a sandbagger to manipulate your score!

Coach Jon