18.4 is done and I think the majority of us are happy to see it pass on by! I have never seen a piece of duct tape cause so much anguish! There so many articles going around right now about the new standard, the different body types, etc. But a good one that I just read said this "maybe it's not the new standard that's the problem, maybe it's the old standard"
We preach the importance of overhead mobility, tight core, positioning....looks like it's time to take that up a notch. Did 18.4 kick you in the back of the knees? If so, time to hold yourself accountable to that. Go slower on your reps, maybe even hold the top position for 2-3 seconds as that seems most of us had to do to ensure we got our heals over that line! Bring your hands in closer together, get a little closer to the wall. Practice, Practice, Practice! That way when it pops up next year you aren't so mad at that little piece of duct tape.
Photo by Andrew & Tianna Photography
Pause Front Squat
Build to Heavy Single
3 seconds pause in bottom
5 Rounds, Every 3 Minutes:
300/250 Meter Row
15 Wallballs (20/14)
Score is slowest round.
Build to a heavy single power snatch
8min AMRAP 1 Power Snatch 115/80 2 T2B 2 PS 4 T2B 3 PS 6 T2B....
KING KONG BAGS, COFFEE MUGS, WATER BOTTLES, TRAVEL MUGS, etc....
If you've seen the table at the front entry of the gym with all the goodies there, check it out! You have until Wednesday to get your name on the list if you want to order any of those items. They are offered at a discounted rate and free personalization!