WOD: 10.9.13

Three Simple Rules in Life

1. If you do not GO after what you want, you’ll never have it.

2. If you do not ask, the answer will always be NO.

3. If you do not step forward, you will always be in the same place.



Watch a video for this workout“Back Squat 5-5-5-5-5”

5 Rounds.
Score 5-rep max.
No time component.
For max weight
Always Do Full Squats. Partial Squats are never good. They Neglect the hips and hamstrings. When an athlete stops above parallel his knee joints are forced to halt the downward momentum. But once the athlete goes below parallel that stress is transferred to the more powerful groups in the hips, hamstrings, and adductors. Full squats keep all these muscle groups proportionately strong.
~Bill Starr, Strength Coach, John Hopkins University


Olympic Coaching Tips: Back Squat and Front Squat


20 Back Squats (50% 1RM)

30 Box Jumps (24/20-inch box)

40 Kettlebell Swings (1.5/1-pood)

50 Wall Ball (20/14-pound ball)