040218 Workout of the Day (WOD)

Strength – Squats

Onelife Fitness, Cumming GA.

Squat day again. My goal is 300# squat. 280# is my PR from a few years ago. I know 300# is not a lot of weight to a lot of people. But I get to pull the age card. 300# not a bad goal for nearly 56 year old. 

I am often amazed when I see some of the weights people much smaller than me squat. There are a few kids (look to be 18 to mid twenties) training to be powerlifters at my gym. Routinely they squat 4oo#’s. And these are below parallel squats. They are there so often it seems they never leave. Their dedication is an inspiration to me.

Today I wanted to go as heavy as I could for few reps then back down a bit to finish.

Squat: 245 x 1 x 1 x 3 then 225 x 2 x 3 x 5 x 3 x 2. All good reps. 

Leg Press 50 reps finisher.

Dynamic Strength

I was reminded when I recently posted about my goal of 100 kettlebell snatches in 5 minutes, that not only did I need to snatch more often, I need to work on my technique. A good way to do that is 1 arm kettelbell swings. But do the swing more as half of a snatch. So, for me, that is swing with hip hinge and thrust that brings kettlebell to about the height where transition to moving it over head starts. Here’s workout.

20 rounds Left arm swing, right arm swing, left arm snatch, right arm snatch. Going through that sequences is 2 rounds for total of 200 reps.

About mid way through I began to feel the kettlebell “pop” up in snatch more than normal. The one arm swings did the trick by re-reinforcing better transition.


Kettlebell snatch demonstration.

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