Back Squat, 5x3 @ 87.5%
Metcon
10 Rounds for time
5 Pushups
10 Double Unders
I'm going to be very strict with what qualifies as a pushup today. We'll use bands for assistance if necessary and if you can perform them to the standards, then you'll do increased range of motion pushups on paralettes.
Yes, they do some pretty neat pushup variations, but regardless of how they perform them, notice that their lumbar spine is totally stabilized. As soon as their shoulders come up, their hips start to come up. There is also no excessive lumbar curve, meaning they are contracting their abs hard so that the force generated by the shoulders transfers to the hips via the abs, not the spine. These are the things we'll be working on and I'll be watching for today.
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