Archive for May 17, 2012

Friday 20120518 Open Workout

Posted: May 17, 2012 by totactfit01 in Uncategorized

SCHEDULING ANNOUNCEMENT!  As you know, we have added an 1800 class M-W-TH.  I’m happy to announce that starting this week we will also add an 0600 Tuesdays and Thursdays!

Strength:

Bench Press  – 3  Rep Max

Video courtesy of EliteFTS.  Listen to the 5 most common mistake, as told by Dave Tate.  Does your bench technique have any of these?  The biggest one I want to hit on is not being stable prior to bringing the weight down.  Very unsafe.  Our standard will be this.  Use a lift off.  There is to be four hands (your two and your spotter’s two) on the bar when it leaves the rack, and when you rack the weight.  This is to ensure safety.  I mean, who wants a bar crushing their head or throat?  After the lift off, the spotter’s hands don’t leave the bar until you give them the okay that you are set.  When I say set, I mean your shoulder blades locked back, natural arch in the back, feet FIRMLY planted and NOT MOVING from the ground.  Then and ONLY then, will the spotter let go of the bar.  And the spotter will not touch the bar again until it is to either rack the weight or pull it away from you because it starts to go back down before you could lock it out (ie muscle failure).  There will be no “two fingers helping get it up”.  You either get the weight up or you don’t on your own merit.  Get After It!

Work up to the 3RM.  After warmup with empty bar, go with reps of

7,5,5,3,3 – If you haven;t found it by then, do one more set of 3 for 3RM

Enter weight in comments/www.logwod.com

WOD:  Cindy+

3 Rounds for Time

5 Strict or Banded Pull-ups

10 Pu’s

15 Air Squats                                     

+ ?  Guess you’ll have to show up to find out!

Enter time to comments/www.logwod.com

Extra Credit:

Find Max Full Squat Clean (1o min limit)

Cash Out:

Shoulder Band Work

New Shirts are coming!  The above will be the front of our shirts.  On Monday we will have pics of the back designs you can choose from.  We will have an order sheet with each design.  Get your order in ASAP!