CrossFit and Personal Training

• 30 belated birthday burpees!!   Happy Bday Coach Colette!

Then,

2 Rounds:

• Row for 150 m
• 10 air squats
• 5 leg swings – front/back & side/side
• 10 push ups

E3MOM BACK SQUAT

10 – 8 – 6 – 8 – 10:

• 10 Repetitions @ 66% of 1RM
• 8 Repetitions @ 71%
• 6 Repetitions @ 76%
• 8 Repetitions @ 71%
• 10 Repetitions @ 66%

Part A)

• Accumulate 2:00 – Bodyweight Front Rack Barbell Hold

** Loading the bar with 7our bodyweight and accumulate 2:00 in the front rack position. This is taken from the rack, and the sets can be broken into as many chunks as needed. Aim to challenge ourselves (30 secs minimum), but our midline must remain intact. If we feel our elbows dropping, or our back arching, to the point where we are not longer in a strong position, rack the barbell. We want to strengthen and reinforce our front rack position with the right technique, not the wrong ones.

Part B)

3 Rounds:

• • 20 Alternating Dumbbell Strict Presses (10 per arm)
  • 15 Barbell Bent Over Rows (start light and increase each round)
  • 15 Romanian Deadlifts (start light and increase each round)

Rest 2:00 between sets

• A) Pause Overhead Squat – Build to 75% of your best Snatch
• B) Snatch Balance – 5 Sets of 3 Repetitions, building

Pause Overhead Squat – Opening with the pause overhead squat to dial in positioning at the bottom of our squat. Pause for a full 3 seconds on each repetition in the bottom of our squat, always remaining active, before standing. Complete as many repetitions as needed to fine tune our bottom position, building to 75% of your best snatch. This is a primer for the following drill.

Snatch Balance – Now that we have confirmed our positioning in the bottom of the squat, let’s now train our speed in getting there. In the snatch balance, we are looking for a minimal rise in the bar off the shoulders. Instead, we are looking to make it weightless, and drive the body beneath. Start with an empty dowel or barbell to confirm the movement, and slowly build from there. This movement is not about the loading, and purely about the technique, positioning, and speed.

d2) GYMNASTICS ACCESSORY:

A. Every 30 seconds for 60 seconds (one set) of:

• Interval 1 – Pistol Squat Balance x 20 seconds (right leg) (https://www.youtube.com/watch?v=Q4h3mPdTbSs&feature=youtu.be)
• Interval 2 – Pistol Squat Balance x 20 seconds (left leg)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:

• Alternating Front-Weighted Pistol Squats Negatives x 8 reps @ 4101

B. Every 30 seconds, for 3 minutes (3 sets) of:

• Interval 1 – Pistol Balance Leg Lift x 8 reps (right leg) (https://www.youtube.com/watch?v=xIOp87ec7qk&feature=youtu.be)
• Interval 2 – Pistol Balance Leg Lift x 8 reps (left leg)

Followed by. . .

For 60 seconds, perform one set of:

• Candle Roll to Pistol Squat Balance x 16 reps (alternate legs) (https://www.youtube.com/watch?v=SRbfzD5v7x0&feature=youtu.be)

• Roll quads, adductors, T Spine plus couch stretch