First, congratulations to everyone out there (dozens of you) that hit a PR on your back squat!! For the most part, your attempts were chosen wisely and everyone was using side spotters. Some of the best PRs out there were accomplished through grinds (this is what a PR should feel like; a slow, determined, coaches screaming at you struggle to maintain solid technique and get out of the hole ). It was beautiful to watch.

Let’s review the job of the spotter and drive this thing home. Here are a few tips requirements when spotting the back squat:

1. You need to be on the platform in position to spot. The lifter will walk the bar out of the rack to you.

2. Two hands: one under the end of the bar and one under the plates.

3. When the lifter squats, you squat.

4. If the bar reverses direction, the lifter needs help.

5. LIFTER: YOUR JOB IS TO FINISH THE LIFT. 

6. Hold the bar and walk with the lifter back into the rack.

7. Both spotters give the cue “IN!” when the bar is securely in the rack. You’re home free.

More and more workouts will start to introduce prescriptions based on your current level. Very soon (next month) we will begin testing. The prerequisite for testing is completion of a CF101 workshop. The next one is Saturday, June 28th, at 10:30am. It will last two hours and is totally free. If you have been training for 3+ months, you are required to attend and register in advance (that’s part of 101).

Happy humps and good luck to all of our Life University students finishing up finals….it’s almost Nola party time!

Warmup
Run to Sessions

3 Sets
10 Down Dog Push-ups
10 Kettlebell a Swings
10 Pull-ups

Conditioning
4 Rounds AFAP (20 minutes)
Run 400 Yd
15 Clean and Push Press*

Advanced – 135/95 barbell

Intermediate – 20/14 double kettlebells

Beginners – scale as needed