Let's get back to some raw strength today...
MOBILITY:
Spend time hitting ankles & hamstrings with floss bands, lacrosse balls, bands, etc for 10 minutes...
STRENGTH:
Back BOX Squat
10-5-3-1-3-5-10
* Use a box depth that is SLIGHTLY below parallel & emphasize REACHING your hips back to the box with ribs down & knees driven out hard... BRIEFLY pause on the box also...
Here's a percentage progression to follow if you have a Back Squat 1RM...
10 - 50-60%
5 - 70-75%
3 - 80-85%
1 - 90-100%
3 - 85-95%
5 - 80-90%
10 - 70-75%
Obviously, you can adjust these ranges based on how you feel during your sets, but only go as heavy as your form dictates... A little breakdown is ok, but knees falling in and/or rounding your back is not worth it...
POST ALL LOADS FOR ALL SETS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
9 comments:
190, 270, 305, 385, 325, 305, 270
Brendan
155, 215, 255, 305, 275x2, 225, 195
(305 was old PR with no box)
JK - 255 x 2, 255 was old 1RM with no box
185, 225, 255, 315, 265, 235, 195.
85, 105, 125, 135, 125, 115, 105x5
Bri, Laura, and Kady (all did the same thing!)
103, 138, 158, 183, 173, 163, 143
Roger said
105 135 175 205 180 155 130
165, 205, 245, 275x4
93, 128, 158, 168, 168, 168, 153
Post a Comment