Alexander
5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.
Warm Up
Burgner warm up
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
Skill Transfer Exercises
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
WOD
16 minute EMOTM
2 hang power snatches + 3 OHS
NOTE- as heavy as possible/ add weight if possible throughout
Video: barbell step-ups
You won't find a better exercise for building the lower body than the squat. However, that doesn't mean squats should be the only tool in your toolbox!
Recently, single-leg training has been championed as a suitable alternative to bilateral squatting, with split squat and lunge variations being the go-to choices for folks seeking a break from the heavy barbell.
However, few trainers are prescribing the step-up, another functional, unilateral, multi-joint movement that has a high carryover to many activities of daily living and sport. And that's a mistake, cause the step-up is actually a lot more than just a "poor man's squat."
Drs. Angel Spassov and Terry Todd made the following observation in their article, Bulgarian Leg Training Secrets:
"One thing coaches in the Soviet Union and Bulgaria noticed was that those athletes, both lifters and those in other sports, who dropped the squat and used the high step-up developed more complete muscularity than those who simply squatted.
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Warm Up
Combo activation #3
Overhead banded pull aparts 20 reps
10m OH duck walk
Toy soldiers 10m
Band pull aparts 20 reps
Walking lunge with Sampson followed by a broad jump 15m
Inch worm with push up 10m
Band walks (Lateral)
Shuttle run 50m x2
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
5 minute ping pong
10M/6W dips
7 Squat jumps
7 mountain climbers
*3 minute rest period
Game:
5 minute ping pong
10 crab alternating toe touches
10 v ups
5 burpees
*3 minute rest period
Cash out:
5 minute ping pong
5 jump lunges
2x 20 second sprints (running)
Bonus
???
First thing, first.
Before you should even consider supplementing you need to look at your nutrition.
How are you eating?
Here is a saying I frequently tell my clients. “Eat like S#*T feel like S#*T!”
It’s true. In addition to that, you should think about this too. “Do you want to look like (whatever you are eating)? Cake, pizza, cookies, etc.
So clean up what you are eating before even thinking about adding supplements.
Here are a few benefits of adding supplements.
Performance gains
Fighting off illness
Preventing micro and macro deficiencies
If you are still confused about these guidelines then you should consider speaking to a certified professional in the field.
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