Tuesday October 1st, 2013

CoreFit:

3 sets of:
A1. Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
A2. Close-Grip Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
3 rounds for time of:
Dumbbell Thrusters x 12 reps
Pull-Ups x 12 reps
400 Meter run

CrossFit:

3 sets of:
A1. Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 60 seconds
A2. Shoulder Dislocates x 20 reps.
Rest 60 seconds
A3. band pull aparts x 15 reps.

Rest 60 seconds

+
4 rounds for time of:
155/85 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
400 Meter Run
*Barbells taken from the ground

Notes for today's workout: 

oh you don't like Bulgarian Split Squats?  Good because they don't like you. Now onto why we do them. Because they put gobs of hair on your chest. But also they tone. 

But seriously, you want to improve your squat, which will improve your clean and jerk? Balance out your legs. The BSS is the best single exercise for balance, coordination and single leg loading. Until you can do 8 reps at tempo with 1/3 your bodyweight in each hand you may be leaving pounds on the table in your back squat because you simply aren't balanced in leg strength. Being balanced in leg strength can help prevent lower body injuries and back pain. Now go do them hard and heavy WHILE maintaining the tempo and for god's sake don't whine. Embrace the challenge.