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:
At CF SCSO
275#
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.
220#
Sets were difficult then easier then back to difficult. Feeling stronger and liking this program!
165# with Crystal :)
245# fun stuff
185# Eager to try for a new PR when this programming is complete
145# I didn't absolutely hate it! WOOT! Def feeling stronger.
Lisa: 105#
Rachel: 85#
165#
Thanks for spotting me, JVB. Grace said she would've left me there to be crushed by the barbell.
275#-300#
143# felt pretty good!
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