12/9/14 No YOGA Classes This Weekend 12/13-12/14!!

Casey looking strong and focused on her deadlift! Nice vertical shin line!

Casey looking strong and focused on her deadlift! Nice vertical shin line!

SWOD:

20 Minutes to Find your 1 Rep Max Squat Clean

Squat Clean tips with Josh Everett. Notice how he talks about “feeling the steel”. Try to have that bar as close to the body as possible. The bar should basically touch your upper thigh and hip area as you jump into the triple extension.

WOD:

20 Minute AMRAP

Max Reps Air Squat

400 Meter Run

Air squat technique with Adrian Bozman. Here he specifically fixes the torso position on the squat, asking the athlete to lift his chest. Typically we will see athletes really begin to lose their strong back and lifted chest position during high rep/high speed workouts like the one we are doing today. Try to remember to keep your chest and posture in a good position!!

***Athletes will complete as many squats unbroken as possible. As soon as the athlete can no longer do the reps unbroken, they will take off for a 400 meter run. 

***Score is total number of squats divided by the amount of times you did a 400 meter run Therefore, the goal is to do as many squats as you can with the least amount of running! (Make sure you give yourself enough rest before starting each cycle of squats. Don’t just come in from your run and start squatting, give your legs a break so you can complete more unbroken reps of squats!!!

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