- 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!
3 thoughts on “01/07/13: Monday Squats are back ya'll!!”
Awesome job, guys!!! As always, so proud :). xoxo
Congrats guys!! Thats awesome!! Im excited about hearing what you learned!
Wow congrats guys! Those are some sick numbers! I wanna be like Erin when I grow up 🙂