March 14th, 2017


March 14th, 2017


I hope you all got your scores turned in tonight for 17.3! Tomorrow is going to be another great day. Tomorrow, Fitness, will be doing some back squats as one part of their strength. HERE is a neat video of Pat Sherwood breaking down an athletes squat piece by piece. If you have some time, take a few minutes and watch this video and see what you think. I know a number of us throughout the gym have the problem of letting our chest fall forward when doing a back squat. In this video Pat walks through some good stretches that we can all do prior to squatting!



A. Back Squat 3 x 5 @ 21×1 rest 2-3 min “HWFLW”
B. SL RDL 3 x 7 per side @ 31×1 rest 60 sec per side
5 sets (outside if weather permits)
12 KBS (American)
shuttle run (Full effort) or 10 cals AB
Cool down-4-6 min cyclical row, ab, walk
Foam roll caves 1 min per side
Foam roll quads 1 min per side (start on lateral side)


A. Squat CleanThurster (from the floor)- build to a tough 5 for the day
**The bar goes to the floor every rep
B. Pistol practice- 6-8 min
3 sets
30 cal row
15 DL 225/155
30 WB
rest 3 min after each set
2-3 sets
8-10 Wall Slides slow and controlled
8-10 Ring Pushup w/ turnout