New Boot Camp begins today – Mon 4.04.16
New Boot Camp sessions begin today! 5, 6, and 9 AM sessions. Sign Up HERE
Strength: Back Squat 5-5-5-5-5
Conditioning: AMRAP in 16:00:
– 400m Run
– 20 Sit Ups (Performance: GHD, Fitness/Health: Abmat)
– 10 Barbell Rows (Performance: 185/135#, Fitness: 135/ 95#, Health: 95/55#)*
*Each rep of Barbell Rows begins and ends with the weight on the floor.
Barbell Row: pull the bar from the floor against your chest while you’re bent over.
Today’s Barbell Row form starts with the bar on the floor. Bend over and grab the bar with your palms facing down. Pull the bar against your lower chest while keep your torso horizontal. Return the bar to the floor on each rep.
Barbell Rows are a full body, compound exercise. They work your upper-back, lower back, hips and arms. They build a stronger, muscular back and bigger biceps. Barbell Rows are one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift. To avoid back pain, keep your lower back neutral. Don’t let it round or you’ll squeeze your spinal discs. Don’t hold the bar in the air between reps or your back will tire and round. Rest the bar on the floor between reps. Set your lower back neutral before you Barbell Row the next rep. Barbell Rows are easy to cheat. You can lift heavier weights by using your hips. But your upper-back should do most of the work. If your torso rises too far above horizontal, the weight is too heavy. Lower it to work your upper-back mostly, not your hips.
Barbell Rows ARE NOT Deadlifts!