Thanks guys for the awesome turnout today!1 RM O-Squat (3-1-2-1 tempo)
then...
2x200M Run w/4x rest between attempts
Here are some recent 200M run times.
Ok all, if you are interested/curious as to how 8 weeks of some focused programming will affect you and your training, be here tomorrow. You will be tested on the same O-Squat at the end of the 8 weeks. There will be one more test next Monday so try and make that one too. Remember, the areas we are seeking to better through the programming is scapular strength (all that musculature in your back intimately involved in things like pull-ups, deadlift, overhead position...), wide grip overhead position (snatch, O-squat) running skills, and finishing your introduction to various tempos and rep schemes to aid in your lifting technique and overall strength progression.
On Ramp
4 rounds:
8 KTE's
10 Burpees
12 Lunges
5 comments:
Hey Ian if I can't make it on these two Monday's, is there a way I could make up the o-squat test???? Monday's are just super hard for me to get away from work in time.
Just try and make next Monday if you can. That is a dead and scap strength test day - I don't think that will bother your knee so much but you have to let me know. If you just can't make it, get with me in the immediate future and we'll do it together.
The O-squat you just can't do now so don't worry about it...
went from 35 to 32 seconds on the 200. I was happy with that. 165 on the O squat also beats my old pr of 150 (Not tempo'd)
Thanks Ian - I'll probably have to schedule some time with you, but I'll do my best to get out of work early next Monday.
Nice job Adam.
Ok KJ.
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