Spotting

22
Nov

Spotting

So we’re into week 3 of the new strength program. The deadlifts and presses don’t require spotting, but benching and squats do. While we try to go over it in each class, I want everyone to be aware of how important spotting is, especially that last set.

Key notes on spotting:
-Keep eyes on the athlete. Notice when fatigue is setting in. You can usually tell when the set is about to end.
-Watch the bar. Any downward motion means the lift is over. Do not take it if the bar simply slows down or stalls slightly.
-Keep your hands close to the bar (not touching it). Your hands should move ‘with’ the bar and be ready to take the weight.
-Really – just pay attention. Your main job is to make sure the lifter is safe. Becoming pinned under a barbell is on no one’s to-do list.
-A note for athletes – a failed lift doesn’t mean your job is done. You still need to help your spotters rack the bar.

Back Squat
55×5
65×5
75×5
80×3
85×1+

3 rounds
75 Double Unders
50 Air Squats
15 Power Cleans (135/95#/60%)

A throwback to our Dead Ed safety videos…

[vimeo=https://vimeo.com/15128847]

28 Responses

  1. Mario B

    Back Squat
    55×5 #155
    65×5 #160
    75×5 #170
    80×3 # 180
    85×1+ # 190 X 14.

    (Had done #175 x 20 last time so went up #15).

    3 rounds
    75 Double Unders (150 Singles)
    50 Air Squats
    15 Power Cleans (135/95#/60%) #95

    Time 15:25

    Thanks Matt!

  2. Remi Richard

    Back Squat
    55×5 – 200
    65×5 – 235
    75×5 – 275
    80×3 – 295
    85×1+ – 315×3

    3 rounds
    75 Double Unders – first round 3 sets! second round large chunks, third round 10s
    50 Air Squats – slow & steady with minimal breaks
    15 Power Cleans 135# – pretty much singles

    13.27 Rx’d

    What a doozie, thanks coach Matt! Great job 6amers!

  3. Mark D

    MOB + Group WU & MOB

    Back Squat
    55×5 – 155#
    65×5 – 175#
    75×5 – 195#
    80×3 – 215#
    85×1+ – (225# x 8)

    3 rounds
    75 Double Unders – 150 Singles
    50 Air Squats
    15 Power Cleans (135/95#/60%) – 95#

    TIME: 14:11

  4. Roxanne

    Back squats
    90 x 5
    110 x 5
    120 x 5
    130 x 3
    140 x 7 new PR 🙂

    WOD
    150 singles
    50 air squats
    15 power cleans 55#
    15:49 min

    Burpee challenge
    10 min EMOM 6 per minute, 10 in the last min total 64 burpees

  5. Melanie

    Back Squat
    55×5 – 65
    65×5 – 75
    75×5 – 85
    80×3 – 90
    85×1+.. – 100 x 16
    I did 20 reps of 90 last time
    Looks like I still need more weight on that bar!
    😉
    3 rounds
    75 Double Unders
    50 Air Squats
    15 Power Cleans (60#/60%)
    13:38
    Doubles were badly broken, squats were slow and steady, Power Cleans (9, 6) I tried to focus on using my hips and fast elbows..
    I also did burpee emom with Miss Roxanne, i am more than okay with my 98 reps after that wod!
    Thanks Matt! Great tunes and bad jokes, what a fun class!

  6. Heather Skeard cooper

    Back squats
    145-165-185-195-205(only did 2, legs were dead)

    WOD rx = 17:42

    Doubles were mostly sets of 10-15
    Squats were mostly unbroken, some leg shakes in between every 10 on the last round
    Power cleans mostly sets of 3 and 4

    First round = 5:35
    Second round = 6:25
    Third round = 5:42

  7. Kevin

    Thanks Mel and Jeff for sticking around to watch me suffer.

    WOD Rx’d
    10:28

    DU – unbroken
    Squats – 2 sets of 25
    PC – 9+6 / 6-5-4 / 9-6

  8. WUx1

    Back Squat(based on 280#)
    55×5 –155
    65×5 – 185
    75×5 – 205
    80×3 – 225
    85×1+ – 235×6

    3 rounds
    75 Double Unders
    50 Air Squats
    15 Power Cleans 95#

    Time–> 11:43

    Great job am folks!

    Thanks Matt!

  9. Christie Neate

    55×5 – 115#
    65×5 – 125#
    75×5 – 135#
    80×3 – 145#
    85×1+ 155# (4 Reps)

    3 rounds
    150 Singles
    50 Air Squats
    15 Power Cleans (65#)

    14:09

  10. Remi F

    Back Squat
    55×5 @105#
    65×5 @125#
    75×5 @145#
    80×3 @155#
    85×1+ @165# (11 reps)

    3 rounds
    75 Double Unders (150 singles)
    50 Air Squats
    15 Power Cleans (135/95#/60%) @80#

    14:04

  11. Back squat

    235-275-315 X 5
    340 X 3
    365 X 11

    Wod – 17:57

    This WOD destroyed me, my quads felt like cement cinder blocks after the first round of singles and the air squats didn’t help and the cleans were basically reverse barbell curls.

    Rd 1 was 150 singles and 50 air squats.
    Rd 2 was 125 singles and 35 air squats.
    Rd 3 was 75 singles and 35 air squats.

    Thinking about it now today was a fantastic day at the gym cause at least I got to workout.

  12. Shane Hayes

    back squats
    205 x 5/255 x 5/305 x 5/ 325 x 3/325 x 12
    rushing for time and I switched out the weight to bigger plates and ended up forgetting to add 10’s…..
    I thought once I got going that it felt lighter than it should have. but I stopped at 12 reps because I got light headed. I still had some strength left.
    next time around we will get some more weight on there…

    wod rx’d 12:30
    this wod gassed me pretty bad. Always stuff to work on.

    Great class Matt!!

  13. francis landry

    group wu and mob

    Back Squat
    55×5 #175
    65×5 #205
    75×5 #230
    80×3 # 245
    85×1+ # 260 X 18

    (Had done #245 x 20 last time so went up #15).

    WOD scaled with SUs and 115# PCs
    time 15:36

  14. Lindsay Sherwood

    Back squats:
    75-95-115-135-145 x 6 (failed on 7th, new PR)

    Wod- 3 rounds of:
    150 SU
    35 Air Squats
    15 Power cleans (35#)

    Time: 16:10

    Thanks Kevin!

  15. Aubrey

    Back Squat
    55×5 #95
    65×5 #145
    75×5 #155
    80×3 #165
    85×1+ #175 * 20 PR…would have never done that many without coach Kevin spotting and encouraging!
    3 rounds of exhaustion. Wow
    75 Double Unders 150 singles
    50 Air Squats
    15 Power Cleans at #65
    Time 14:59
    Thanks Kevin

  16. Blake

    Did Power Cleans x3 to 155

    3 rounds of:
    — 75 Double Unders
    — 35 Air Squats
    — 15 Power Cleans @ 120#

    13:28
    Tough one after almost a week off.

  17. Laura

    Wasn’t going to post, but in case I ever wonder if I did this WOD…

    Back squats: disappointing… Scaled back on the weight based on last week’s poor performance and managed 1 rep on the last set. Glad we are doing this strength program.
    5×75#
    5×85#
    5×95#
    3×105#
    1×110# (my 5rm was 125# 🙁 not too long ago)

    WOD: DNF. Couldn’t string any skipping together, doubles OR singles… Guess there’s a point where sleep should be more important than gym time 😉

    On a better day, with a better outlook, I plan to tackle this again.

    Thanks Matt and sorry for my sulking!!

  18. Rob C

    Back Squat
    55×5 #145
    65×5 #175
    75×5 #200
    80×3 #215
    85×1+ #225 (20 Reps)

    3 rounds
    75 DUs (did150 singles)
    50 Air Squats
    15 Power Cleans at #95
    Time 14:48

  19. Amy Hayes

    Back Squat – I really wasn’t sure where to start. It’s been so long since I’ve done these.

    55# x 5
    65# x 5
    75# x 5
    80# x 3
    85# x 3

    WOD @ 35# Started off with singles but my foot was having none of that. So I switched to rowing.

    Thanks Kevin

  20. Mat D

    Back Squat
    55×5 – 115#
    65×5 – 135#
    75×5 – 155#
    80×3 – 175#
    85×1+ – 195#

    3 rounds
    75 Double Unders (Single x2)
    50 Air Squats
    15 Power Cleans (95#)

    Time: 16:16

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