AMRAP 25 min.

5 burpees
10 KB high Sumos 25/35
15 OH DB triceps press 20/25
20 DB conditioning curls 15/20 ea. (R+L=1)
25 goblet squats 15/20
30 stab crunches 

Post rounds completed to comments. 


Daily Extras - Take a 2 min cool down then complete 1 more round with AHAP weights.


Workout Notes: 

  1. This workout was created in the Marriott Marquis in San Francisco. 
  2. Kate got 6 rounds in the 25 mins.
  3. It's leg week! If they are a little fried, go easy at the weights. Going hard at your middle tomorrow. 
  4. If doing the Extras, don't doddle on that AHAP. Begin immediately at the 2 min mark. This means you'll need to be prepping for it during the 2 min rest.

Musings ...

ATG Squats?

A lot has been written discussing the advantages/disadvantages of squatting ATG (parallel or below). We us the ATG squat for folks wanting to improve balance at the knee joint. Squatting ATG balances tension between quads and hamstrings once you've squatted below 45 deg. It also targets the glutes for greater development when you are deeper into your squat. 

Thing is, ATG squats aren't the ONLY way to get all of the advantages from squatting. Some folks (those with certain injuries) shouldn't even try doing deep squats. But, if you are one of the few who shouldn't be doing deep squats, please consult your GPP trainer on how to balance musculature at the knee joint. 

I read an article today that clarifies the different types of squats and their advantages/disadvantages. Loved it. Most folks can't be this objective when they write about squats. Not sure why, but "squatting" turns into one of those dogmatic discussions where folks in my biz get cranky, REALLY fast if you happen to have a different opinion on how to do them than what they were taught. In any case, I thought I'd share that article with you. Check it out if you like a good, in-depth read.

 Truth About Ass To Grass Squats - T-Nation.com


Someone asked today, "how deep is the squat at HQ?"

Someone asked today, "how deep is the squat at HQ?"

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