IF you can not squat with good form, do not add weight till you can. Do not be embarrassed (or worse too prideful), I was squatting about 1/2 way down 2 years ago. Thought I was cool cause i could do over 225. Realized that it would be better to get form and range of motion perfected. So i stripped the weight off. Went back to about 95# and kept working the form to get my hip crease to my knee and my mid line stabilized. Once I had this, i started to add weight.
Push your A$$ back, weight on your heals before you break your knees!
Make sure your air squat looks like this:
Monday- work your weakness
Push Jerk: 3 3 2 2 1 1
Work on form.
Then
3RFT
10 275 DL
50 double unders
Tuesday: speed work
Thrusters- 2 2 2 2 1 1 fast out of the hole - this is what its all about!
Then
7 min amrap:
800M run and with the remaining time-
5- 75 (45#) Hang Squat Snatch
10- clapping push ups
Score is total snatch and push up reps..
Wed
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (1 pd)
60 Sit-ups
70 Burpees
TRAIN HARD
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