BACK SQUAT 5-5-3-3-2-2-1
Those comfortable with the technique were to work up to a 1RM (Comfortable may not be a good descriptor here, but you get the idea). Otherwise, work on form positioning.
Some nice work, but a few things I noticed:
– make up your mind about how you will squat, and stick with it (in the workout). If you are not comfortable with the technique we are using, back off and get it. Or let me know it does not meet your needs, I can deal with that. But do NOT start with a Low bar set up, then try to roll the bar higher and get your thumbs around it, or change head position in mid set!
-Remember, push the knees out HARD! Everyone kept good back position, and lots of people let the knees cave in a bit.
-Everyone is getting stronger!
Finished with a short, non timed metcon. Each of the two rounds began with a set of max pullups, followed by 20 ball slams, 30 KB swings, and 40 situps. Rest between the rounds was a few minutes. Emphasis was on staying on the bar and getting good pullups, the other 3 exercises were a “bonus”.