We harp on you for your form and your positioning when you are in the gym doing your workouts.  And we see everyone doing the best they can to stay in the good position and stay safe.  SO WHY IS IT THAT WHEN THE WORKOUT ENDS, YOUR GOOD POSITION ENDS TOO????  You NEED to think about your positioning ALL THE TIME!!  Think about it when you are bending over to put o your shoes, when you are changing out your weights, when you need to pick up and move a box, even when you are just standing there.  Think about standing straight.  Keep your stomach just tight enough to be ready for someone to smack you in the gut.  Keep you chest up so that your torso is tall and long.  Keep your shoulders back in an externally rotated position so that your shoulders are strong rather than rounded.  This takes time.  Many of us have years and years and years of bad posture.  This bad posture, lazy position, WILL increase our chance of injury.  Please dont increase your chances.  24 hours a day you need to be in the correct position.  The better you are, the better you will be:)

FEEL THE BURN!!!

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IMG_2486

INFERNO Warm-up x 3

Complete the Following:

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Squat Clean Party:

.......0:00-3:00: 4 reps 75%1RM

.......3:00-6:00: 3 reps 80%1RM

.......6:00-9:00: 2 reps 85%1RM

.......9:00-12:00:1 reps 90%1RM

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then...

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4 rounds: (20 min limit)

.......5 reps Muscle ups (Bar MUs, or 2:1 Chest to Bar Pull-ups)

.......15 reps Overhead Squat (155#, 105#, wt to get these UB)

.......30 reps Double Unders (2:1 singles)

.......90 seconds rest

*NO MORE THAN 1 MINUTE ON EACH SEGMENT

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SLO ON RAMP CLASS Day 4: Nutrition (paloe&zone), Clean (pwr&sqt), Snatch (pwr&sqt)

INTRO TO INFERNO - PASO ROBLES: none

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MWOD: work the hips, glutes and adductors for the squats

[youtube https://www.youtube.com/watch?v=g-mBaHx6Gn4]