Tuesday 9/8

Great job today on the testing. Remember, form is the most important part of this program. If you are performing at an intensity that doesn't allow you to maintain form on 90% of your reps, you need to take it back a notch and be sure you are going through the full range of motion while proper form. Partners, help each other out here... Don't let one another take a short-cut on a workout, you are only letting each other down by doing this.

I hope that this subject doesn't have to be brought up again. I don't want to walk in the weight room and see partial range of motion squats, pushups, pullups, etc. If you want to work on cleaning up form on lifts, let me know, but if you feel like you have a grip on what you are doing, get it done the right way.

Strength

3 x 5 Squat

-Try and improve on last week's weight

-Add weight on each set that you successfully complete

MetCon

Alternating Tabata (:20 on/:10 off)

Side-t0-Side Jumps

Squats

*Do as many side to side jumps as possible in 20 seconds, rest for 10 seconds, do as many air squats as possible in 20 seconds, rest for 10 seconds, back to side to side jumps for 20, rest 10, squats for 20, rest for 10. Repeat this cycle until you have done 8 sets of each exercise. (8 min total)

**Below is a video of the side-to-side jumps. Notice where I am touching each rep. You must touch the corner of the platform on each side.