20111228 Down Again
Wednesday, December 28, 2011 at 11:51AM The WOD for today was:
4x3 1 1/4 squats
3x5 Straight-leg deadlifts
then
6 min AMRAP:
3 high box jumps
8 DB push press 45/30#
Max reps pullups
Rest 30 sec
No score
Pretty cool day of new exercises and a short workout that focused on you finding your limits without worrying about your score. To see a video demonstration on the 1 1/4 squats go here to Catalyst Athletics: http://www.cathletics.com/exercises/exercise.php?exerciseID=168. The 1 1/4 squat is useful for developing strength in the bottom of clean, which is the sticking point for most of us. The important thing to look out for is keeping a neutral spine on the second squat. Many have a tendency to let the back relax coming up and then when they go back down their spine is in a compromised position. So keep the back healthy during these new movements, and keep it tight throughout the entire movement.
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Reader Comments (1)
Ben didn't leave the door open for a smart-@$$ comment here...or at least one that's clean. But anyway, enjoyed this WOD! I had been missing some powerlifting type stuff for a while, and enjoyed using all my protective gear, even though it makes me feel old putting it all on. The AMRAP was even good too, I could see me doing this on my own as I build up my garage, aka Hart's Haus of Pain...TBD