2014-07-09

WEDNESDAY WORKOUT

One focus today and one focus only... SQUAT!

After an extra thorough warm up for your hips and hamstrings...

STRENGTH:
Back Squats @ 80% (Same weight as the last three weeks)
5-5-5-5-5-5
(3-3:30 clock depending on class sizes so make them bigger and you'll get more rest!! :))

Warm up sets are similar to prior weeks:
5 reps @ 50% 1RM
3 reps @ 60% 1RM
2 reps @ 70% 1RM
(6-8 minutes to get your warm ups in)

POST-WOD:
Floss, Roll & Stretch anything that's tight for 10 minutes...

POST YOUR 80% WEIGHT AND HOW THE PROGRESSION IS FEELING SO FAR

11 comments:

Eldon said...

At CF SCSO
275#

Susannah Dunn said...

145# Felt really good today. Really tried to focus on bending that bar over my back and it helped a ton. Feeling a new BS PR coming.

Darren said...

220#
Sets were difficult then easier then back to difficult. Feeling stronger and liking this program!

Grace Carodan said...

165# with Crystal :)

Chris Daniels said...

245# fun stuff

pirish said...

185# Eager to try for a new PR when this programming is complete

Emilie Goldsberry said...

145# I didn't absolutely hate it! WOOT! Def feeling stronger.

Lisa Dempsey said...

Lisa: 105#
Rachel: 85#

Crystal Stidham said...

165#
Thanks for spotting me, JVB. Grace said she would've left me there to be crushed by the barbell.

Colin McDermott said...

275#-300#

Rachel said...

143# felt pretty good!