High end Leg pratice

Nov. 29th

" If you think you can, you can, if you think you can't then you are right."

Mary K Ash.

WOD

100 yard sprint

50 push ups

100 yard sprint

50 sit ups

100 yard sprint

50 air squats

100 yard sprint

10 pull ups

Done 3 times for time

18;31 time.

the session had good cardio effect as I kept my rate steady at 90% level.

Later in the day I worked on some squatting movements I have not done is some time. One is the Dragon twisting which is a Chinese martial arts technique similar to a lunge with a lot of twisting motions of lower body. It has double the stress of a normal lunge. It can be risky if you don't shift your weight as you twist,especially with added weight.

The other is a kettlebell Hack squat, which is only for those who have good knees and flexibility.

Hack squats put a lot of stress on the lower quad, especially the vastus lateralis and medialis or the two tear drop muscles just over the knee. All you need is one kettlebell held at the lower back and squatting down with heals off the ground.