Wednesday 05.30.12

Above, Cindy shows us a textbook wallball shot.

Volleyball at 8:30 tonight! 
Court A at Weed Park, which means we better bring our "A" game.

Super squats are back. This time tell yourself there is no way you're putting down the bar. Easier said and done for the back squat, but its a great way to get yourself mentally prepped for the next super squat situation that arises. Eighty percent of what we do in the box is mental. Shut up that whiny voice in your head telling you need more rest, less weight, or that you need to put down the bar. That voice is DEAD WRONG. Listen to that smaller, quieter voice, which is probably cursing at you and telling you what a wimp you are, and keep pushing through. It'll be the best three minutes and 10 seconds of your day if you don't put down the bar.

For overhead squats today, see the best 3 tips on technique from yesterday's blog post. Tight core, weight in the heels, and keep the weight close to your body. In the case of the overhead squat, "keeping the bar close" means not letting that bar get too far forward or too far behind you. The bar is like Goldilocks when you've got it overhead while squatting -- it wants to be situated juuuuust right. So FOCUS, be still, and move with purpose through each squat.

WOD

Warm Up:

3 rounds

5 goblet squats 

10 pushups

10 shoulder pass thrus

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Strength:

1 RM back squat

"Super squat" at 70% 1 RM

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21-15-9

Overhead Squats (95/65)

Pullups

Burpees

instep stretch