Gym Experience
Alex performing a good looking Low Bar. The only thing that I would like to see different is his head looking slightly down.
Take a second to read the below article. Just cut and past the URL. Remember, this is a program of learning and doing. If you aren't taking the time to study and read then you aren't doing this program properly and you probably shouldn't be doing this program. Don't be casual in your approach to learning the WAR lifestyle. If you are casual in your effort then you will reap nothing more than casual results. If you do, however, go hard in all facets of the WAR lifestyle then you will become a true performer in the game of life. You will become tougher and more confident than you've ever been, and your way of life will be different than the majority of the populations.
GO HARD
Be a good person; be a good father, husband, wife, and mother; be a good friend and employee; be honest; help people whenever you can; try to do the right thing always, and when you slip up, then by all means get back on track with having a broken heart and a contrite spirit. Learn to recognize where the holes in your character are, and then look to fill those holes with charity.
The Squat, or how I learned to stop leg pressing and use my Ass
by Mark Rippetoe
http://startingstrength.com/articles/squat_rippetoe.pdf
CLEAR3 rounds of (not for time): 10 Snatch High Pulls + 10 Hang Muscle Snatch + 10 OHS + 10 BurpeesNOTE: Use bar, or 65. Work on crisp technique, being efficient and getting down to that good depth in the OHS. STRONGA. Every minute on the minute for 12 minutes perform: 1 Squat SnatchNOTE: Build from 50% to 90%. Really work on catching it in the bottom, and then bouncing out of that bottom. B. 5 Sets of:1 Front Squat; rest as neededNOTE: in 5 sets build to a heavy front squat. Log what you build to. Compare notes. Once it's tough, shut it down and move onto C. Back Squat:Set 1 - 5 Reps @ 65-70%Set 2-3 Reps @ 75-80%Set 3- 1 Rep @ 85-90% rest as neededBALANCE