Group Warm Up!
MAX EFFORT
Back Squat 5,5,5,5,5 (40,50,50,60,60% no plus)
We are going to focus on the Push up. We will be starting a 6 week program that will focus mainly
on the push up, and some other body weight exercises.
Then 2 minute AMRAP of Strict Push Ups
You will have a grader/counter to make sure ALL reps are good. Only GOOD reps will be counted.
A GOOD rep is your body must start in a plank and move as a plank down until your chest and only your chest hits the floor, and then up as a plank until your arms lock out (no snakey). Your belly, legs and thighs cannot touch the floor and will be counted as a no rep if they do. If your chest fails to hit the floor it will also be a no rep. Likewise if there is no lock out. We are looking for strict good form. So Look forward and lead with your chest and not with your head. We want a solid score so we can retest in 6 weeks to see improvement. These scores will not be posted on the whiteboard.
WOD
Tabata “Bottom to Bottom” Squat
Run 1 mile
You will have 10 seconds (for clock to restart immediately after last Tabata round) to rest before run.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
