05/13/10 – Back Squats

Nutrition Challenge – The Nutrition Challenge is coming to an end.  Remember, the person who loses the great % of their body-weight and the person who improves their time on the benchmark workout the most will both receive free one-month unlimited memberships.  If you are not going to be here on Monday, please get weighed in today.  Also, the benchmark workout will be held next Monday.  You will have until the end of the week to complete it if you can not attend Monday’s class.

Friday and Saturday’s schedules are unchanged.  I will not be here, but you will all be in good hands.  If I don’t see you tonight I’ll see everyone next week.

Today’s Links -

• Pull up Strength: The Missing LInk - T-Nation
• 16 Reasons to keep living – T-Nation (more of a guy’s article)
• A Primal Primer – Prebiotics – MDA
• The Paleolithic Solution – Episode 27 – Robb Wolf
• Not an issue of paleo or not-paleo – HuntGatherLove

J Bell's pre-workout routine of making faces and forecasting how hard the workout will be

Uphill sprinting - Feel the butt pump

Adrienne is PJ's dog. I love her, but sometimes I think she might want to eat me.

Chris N is in Japan!!

Schedule -

• Foam Roll – Mobility Warm up
• Burgener Warm up – In its entirety
• Back Squat – 3 rounds for total reps
  • As many reps as possible @ 50% of your 1 Rep Max.  Your set is over when you rest for longer than 5 seconds between reps or if you fail.
  • Rest 5 minutes
• Tabata Push Ups – Focus on getting as close to the ground as possible and then locking out the elbows at the top.  If you have trouble with full range of motion, work on the negative part of the push up, or slowly lowering yourself to the ground and then push up off your knees.
• 3 x 15 Toes to bar
• Stretch