Tuesday, May 20
May 19, 2014Thursday, May 22
May 21, 2014
clearly we need more boxes at CFDC if box squat days have come down to this.
Warm-Up
2 Rounds of
10 Cossack Lunges (5 per side)
20 Band Good Mornings
10 Spider Lunges
20 Squats
Strength – Box squat (25 min cap)
1 x 5 w/ bar
1 x 3 @ 35% (of back squat)
1 x 3 @ 45%
1 x 2 @ 55%
4 x 2 @ 65%
Assistance
2 Rounds, NFT, of
40 Rep KB Deadlift (Scale up by standing on 2 bumper plates to increase ROM)
20 Windshield Wipers
0 Comments
Yes! The best picture!!!
This looks like a before picture that has an after I would very much like to see!
When I saw box squats programmed, I was bummed. I tried them a month or two ago and they went really badly…I kept going forward as I came off the box. Coach Chris suggested I give them a try with a very wide stance and an 18″ box, and I admit, I was skeptical because my back and hips were so tight — but they felt great! I stayed pretty light, worked at 73#, which is more than I’ve had on my back for anything resembling a squat in quite a while. Really awesome, creative modifying by Chris!
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16 kg DL x 80 = sore glutes today. I know it’s only going to get worse tomorrow.