Back squat 3-3-3-3-3-3-3
Post loads to comments.
Option B. (For those playing along at home).
"Frankenmary"
21-15-9 reps for time of:
HSPU in a pike
Pistols (One legged squats, alternating)
Follow with 5 x max L-Sit Holds, :30 rest between efforts.
Post times (WOD & total L-sit time accumulated) to comments.
Coach's Notes.
Compare to 12.26.12 and 12.04.12, both were 5 x 3 efforts (5 sets of 3 reps). All seven sets today should be at "working weight", get your warm-ups out of the way before you start counting.
Need more ideas for skill work? A few Turkish Getups never hurt nobody...
For Option B. Looking for something quick and dirty here, no bodyweight chippers in the basement. Do HSPU with your feet elevated (kitchen counter? couch?) and try to get as vertical as possible with your upper body. No ammo in your pistols? Sub alternating jump lunges or standing lunges.
Training Videos.
- "Intro to the Squat" - with Coach Rip. Links to a playlist, the second video is worth a watch also. Both focus on incorporating hip drive into the squat.
- "Mic'd Instructor - Back Squat" - this may be a re-post, but worth a watch...Again Faster demos the difference between low and high bar squat technique.
- "Turkish Get-Up" - from Northstate CF. Have more questions? Ask around at the bubble and find someone that can demo it for you.
- "Pistol Demo" - from GymnasticsWOD.