Work up to 1RM Front Squat
4x at 85%
10x Tuck Jumps
Notes: Tonight was a strength night. Some really epic lifts tonight on the Front Squat. As a goal we are shooting for about 1x body weight for the ladies and 1.5x body weight for the boys. This should be the same on the bench press and if one is greater than the other, obvious imbalances are present.
Once again we are combining slow strength with explosive movements. This has been shown to increase both aspects greater then if training each by themselves.
Two very important things to learn is hip opening and hip closing. This can propel someone to the higher ranks of their sport or event significantly. The sit-ups are “active rest” but in this case have a negative impact on the Front Squat. Front Squats have a serious core demand and it becomes obvious pretty quick on a workout like this.
Question: What protein powder should I get?
Response: “Chicken.” I said this kind of joking. My first response was “why do you want a protein drink?” Then I realized I was being sucked in and starting to break my own rules. I had to remind myself to stop and go back to the beginning. The first and foremost thing about nutrition/diet; eat 5 small meals throughout the day that include good fat, good carbs and good protein. Do this consistently for at least 6 months. Then we can talk about adding protein and which protein drink is best. Do the basics first.
Announcement: Nutrition class this saturday June 20th after the WOD. Food will be provided and handouts. Plan on about 1 to 1.5 hours. We ask everyone to donate $20 for materials and food. Hope to see everyone there!