The floodgates have opened. Now that I've introduced CrossFit-style WODs, we're going to meld it with our powerlifting and become DEMIGODS OF THE BLACK MATS. The entire gym will be our domain; we will carve swaths through workouts with our skills as machetes. Hold onto your hats, cowboys and girls.
I want you to do the overhead squats with the rest of the gym. After Sunday Funday's 2 hour marathon (the only marathon powerlifting will do), we had a brief discussion on nutrition. Before we delve into that, you need to decide your goals. Post one (or all) to the comments, I want to know what you want to work on. Make it anonymous if you prefer, just tell me in person too. So, 1) read this on your weight and powerlifting. This may help you decide what you're looking to be or confirm things. 2) go cook yourself some Fårikål and bring me a portion. This Thursday is Fårikålfest in Norway, so partake in the national dish.
New Squat/Deadlift cycle:
2 x 250m row sprints w/damper on 10
Sled drags (seated if our black mat space is available (aka y'all beasts ain't tore that shiznit up yet))
10 stiff legged DLs
10 Romanian DLs
10 banded good mornings
(mmm I already smell those smoked hammies, like Squeal handing out free samples at Costco--my NOLA fantasy)
10 each side banded side steps
10 wall squats
Here you thought external rotation was limited to just our bench pressing! Ha, enlightenment!
3RM effort front squat with chains. I want you to get LOW here. None of this right below parallel business. If there is ONE THING you read as part of your *homework*, read this on the front squat, by KStar. Then watch, from the CrossFit pre-Reebok video vault, how to front squat.
Coach Raeeeeee, where do I put my feet? Bring it back to the basics, read this.
1x3s until max. Rest 2-5 mins between sets.
6-6-6-6 snatch grip deadlift. Start light, get a good setup first with chest up. Should feel better after our deficit dead cycle.
Ab work (whooo) AND skill work (ARRROOOO)
Watch this video on how to smoke your knees to elbows (K2E, Demian). Jon Gilson's great, he did my original Level 1 Cert.
10 HAHAHAs for Rae only