A. Front squat – 3×3 with 3 second pause at the bottom. Increase weight from last week if possible.
B. Back squat – increase weight ~10% from part A, then do 2×2.
C. “Annie” – 50, 40, 30, 20, 10 double-unders and situps
A. Front squat – 3×3 with 3 second pause at the bottom. Increase weight from last week if possible.
B. Back squat – increase weight ~10% from part A, then do 2×2.
C. “Annie” – 50, 40, 30, 20, 10 double-unders and situps
Can’t wait to meet Annie tomorrow!
Oh yeah! So wishing right now that I could do double understand!
Crazy auto correct! Double unders!
A) 205# up 10 from last week
B) 225 nice little finisher
C) 4:52 rx’d…I believe this is over a minute better than my previous PR
I have never done Annie Rx’d. I think Friday will be the day. And nice job Jay!
Thanks Mara. Good luck on Friday! Just relax during the DU’s, don’t force them and you do great. Make sure to post your results!
A) 80# (up 5 from last week)
B) 90#
C) 6:38 – Still working on getting more consistent DU’s so did single skips for this instead. A good first introduction to Annie.
I did some split jerk work prior to doing the front squat sequence. Front squats were all at 205#, technically up from last week, when I only did one set at 205. The first two reps of each set were clean, but on the third reps, I really had to fight to maintain my elbow position. Back squats were at 225.
C. Oh, Annie. I got a 14 second PR at 6:45, but goofed on my round of 30 DUs AND had a shoe come untied. Other than that, it went well. Situps didn’t seem to be the issue they normally are, and I could possibly have pushed a bit harder on these.
There were some solid efforts put in today in spite of the heat, and that’s good to see. If you are wondering why we’ve been doing this front squat series for the past four weeks, the answer is basically that I think a lot of people needed some focus on position in their squats, particularly in the bottom portion of the squat. There were several instances today that made me think that this approach is working. Some light bulbs have gone on, and hopefully this positional awareness will transfer to other movements as well. Those three seconds spent hanging out in the bottom of the squat can seem awfully long, and you start to think about what needs to be done to make it easier.
I’ve mentioned to a few classes over the past couple of weeks that it is useful to view squats like these as a way to mobilize your squat position. If you have fifty or a hundred or two hundred pounds sitting on your shoulders, you can bet that it will help push your body into some sort of position. It’s up to you to make sure that position is a helpful one.
Welcome to Sarah, Bonnie, and Catherine! They all jumped into their first regular classes today, and did really well.
A) 150#
B) 165#
C) 6:12 Rx, took 30 sec off my time.