2015-04-29

WEDNESDAY WORKOUT

Time for a new Squat cycle!

STRENGTH:
Take your best Back Squat 1RM and multiply it by 90%...

This will be your number you will use for weight calculations for the next 3 weeks...

Warm up with 1 set of 5 reps @ 50-55%

Then...

On a 2:30-3:00 clock depending on class sizes perform the following:
1st set - 65% x 5 reps
2nd set - 75% x 5 reps
3rd set - 85% x MAX REPS (Goal is 10-15 reps)

On the final set make sure you are 90% perfect form or better... If not then stop your set...

WORKOUT:
Keeping the workout simple...

Reverse Tabata -
:40 of MAX WORK followed by :20 of rest for 6 total rounds of......

Burpee Toes 2 Bar!

POST YOUR 3 SETS OF BACK SQUAT AND YOUR TOTAL REPS FOR THE WORKOUT TO COMMENTS

2 comments:

Anonymous said...

10 reps @ 185#
37 reps rx
dave

Lisa Dempsey said...

8 reps @ 123#
36 reps Rx