Workout: May 16, 2011

[caption id="attachment_304" align="alignright" width="199" caption="Will sets up for a kettlebell snatch."][/caption] 3-rep-max front squat

2×8 high-bar back squats

6×1 narrow-stance deadlifts

Sled pushes: 3 laps

Form notes: Work up to a heavy set of three front squats, the adjust the weight as needed to perform 2 sets of 8 reps with the bar high on your traps.

Sit deep in the bottom of the squat with your chest up.

Use a “conventional” or “normal” narrow stance for the deadlifts, and choose a medium-heavy weight. These are not 6 max singles. These are 6 single reps at a challenging but manageable weight.

The sled push is not for speed. Push it slowly and deliberately. Add weight if needed. Push about 60 feet, then rest for about a minute.


Skate Skiing in the Dark?

We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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