SKILL/MOBILITY: 5-10 Minutes
Lots of external rotation queuing, overhead squat position with PVC & try the band hip stretch from yesterday again...
STRENGTH: 10 Minutes Each!
Overhead Squat (Bodyweight or more is pretty good)
10-10-10
Front Squat (1-1.5X Bodyweight or more is pretty good)
5-5-5
Back Squat (1.5-2.0X Bodyweight or more is pretty good)(High Bar OR Low Bar)
1-1-1
You have exactly 10 minutes after the warm up & skill practice to find your 10RM Overhead Squat
THEN...
Hopefully without stripping any weights off from your last set of OH Squat continue to build up until you find your 5RM Front Squat in 10 Minutes or less
THEN...
Again without stripping any weights off from your Front Squat take three more sets to find your best 1RM Back Squat in 10 Minutes or less
Be smart about your weight jumps, but be aggressive and get stronger!
POST ALL WEIGHTS TO COMMENTS ALONG WITH ANY PRs YOU REACH ALONG THE WAY!
"Forging Elite Fitness In Midtown Omaha"
20 comments:
Overhead Squat- 115. FS - 205. BS - 275.
OH Sq - #115 Fr Sq - #245 Bk Sq - #350
Over-head: 38#
Front: 88#
Back: 108#
The guys in the 6am class this morning were freakin' AWESOME!!! :D
Overhead: 43#
Front: 103#
Back Squat: 143#
Overhead 65 #
Front 155 #
Back 245 #
OHS 78# x 10
FS 123# x 5
BS 178# x 1
Overhead: 78#
Front: 123#
Back: 168#
Linds got on the board with her back squat!!
Bryan W
OH: 85
Front: 150
Back: 225
OH: 95 (got 135 for five...just saying)
Front: 175
Back: 275
OH : 55#
Front: 155#
Back: 245#
OH: 75
Front: 155 (3x)
Back: 195
OHS- 155# x10, 165# x8. PRs
FS- 275# x5. PRs
BS- low bar. 365#. PR
OHS: 120
FS: 285
BS: 405
Kyle O
OHS- 48#
FS- 98#x4
BS- 153#
OH-43#
5FS-98#
BS-158#
Kate
OS 35#
FS 85#
BS 115#
OS 110#
FS 220# x 4
BS 300#
OH-75, Front Squat-95, Back Squat 185.
10x63# OHS
5x128# FS (PR... my 1RM was 125!)
1x188# BS (PR)
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