Monday-Squats 8-31-15

VOD

 I also pray that you will understand the incredible greatness of God’s power for us who believe him. This is the same mighty power that raised Christ from the dead and seated him in the place of honor at God’s right hand in the heavenly realms. Now he is far above any ruler or authority or power or leader or anything else—not only in this world but also in the world to come.  God has put all things under the authority of Christ and has made him head over all things for the benefit of the church. And the church is his body; it is made full and complete by Christ, who fills all things everywhere with himself.

– Ephesians 1:19-23

Strength

Back Squats @or >65%

3×5 reps

Pause Squats…(adding to last weeks work)
3×3 Double Pause Front Squats (0,10,5,0)=tempo Prescription
Pause for 10 seconds at the bottom and 5 seconds half way up.

WOD

For Time
30 Calorie Row (sub 500m Run)
30 Barbell Facing Burpees
30 Hang Power Cleans Rec (65/45) Rx (95/65) Rx+ (135/95)

Extra Work

Ring Extensions – demo video
2×10 alternating arms – pause 1-2 seconds at extension
2×5 double arms – pause 1-2 seconds at extension