01/07/13: Monday Squats are back ya'll!!

• Strength – Back Squat – 2 x 10 @ 70-75% of 1RM – Goal is to keep the bar moving during the ten reps.  Focus on your breathing.
• WOD – For Time
  • 75 Wall Balls (20#/10#) – (C-Rx = 100 Wall Balls)
  • Rest 2 min
  • 50 Burpees (C-Rx = Hand Release Burpees)
• Finisher – 4 x :30 on / :30 off Hollow Hold or 100 Hollow Rocks For time

Yesterday, Erin and I got to attend the Attitude Nation certification, which is a one-day olympic lifting certification taught by olympic weightlifters Jon North and his wife Jessica North.  It was an unbelievable day filled with phenomenal drills, fantastic cues, and of course a couple PRs!!!!  Big Jay of Brazen snatched 270#!  His wife, Kristy, cleaned 170#!  Erin PRd on both her snatch @ 125#, and her clean and jerk @ 165#, plus a little bonus clean @ 185#!  I too, took part in the PR fun, snatching 260# and clean and jerking 330#.  It was an extremely insightful day that makes me want to be a better lifter and coach.  Be prepared for some big PRs in the next few weeks!