Thursday, October 13, 2011

Workout of the Day

20minutes AMRAP:
10 OH Squat (95/65 lb.)
5ea KB Step-up (53/35 lb.)
5 Handstand Push-up
400m Run

Session Notes
Today’s workout was mostly about the overhead squat. The holds and HSPU are great supporting exercises for this movement, so when combined we get a well rounded stimulus to what is a lift that we often avoid. The overhead squat receives a lot of criticism as it can be bad for the shoulders when done incorrectly, pretty much like any movement we do in this gym. Spend enough time learning the basics, plus improving mobility enough to maintain a good position and this lift will serve you for years.

Link Love
Read – Top Ten Fasting Myths Debunked

Womens Soccer
Jenny Adams is on a local women’s soccer team and needs another lady or two to round out her team. They play 6×6 on Wednesday nights in Orange, each game lasts 45 minutes and they generally play sometime between 5:45 to 9pm. Email her at

Jargon Watch
Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.
Broscience in action:

“Bro, you gotta slam 40-60 grams of waxy maize plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you’ll go straight catabolic.”

Session Snapshots