2015-05-13

WEDNESDAY WORKOUT

This will be the end of Cycle 1 of the new squat program so push this one hard!!

STRENGTH:
Back Squat 
(Still using 90% of your actually 1RM for weight calculation)

Warm Ups: 
55% x 5 reps 
65% x 5 reps 

Make sure to work out any hips shifting or ankle issues between these sets...

Rolls & stretch out... Ankles, Inner thighs, IT Band & Piriformis 

Work Sets: 3:00 Clock Per Set
75% x 5 reps
85% x 3 reps 
95% x MAX REPS
(Looking for 6-8 reps or possibly more!)

Anything past 6 reps would be a new rep max personal record!!

WORKOUT:
Kettlebell madness!!
18 KB Sumo Deadlift High Pulls (35#/53#)
12 KB Swings (35#/53#)
6 Alternating KB Snatches (35#/53#)
* 5 rounds for time *
(10 minute cutoff)

If you have KB Snatched before, then you also have the option to SCALE UP to a heavier KB and slide the reps down to 12/8/4 for 5 total rounds...

Be aware of your lower back positioning on this one and fight hard to not let those ribs break!

POST YOUR LAST SQUAT SET AND YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS

4 comments:

Jordan said...

285# x7
7:51 rx

Emilie Goldsberry said...

180# x 4... Form was falling apart 😳
8:19 RX

Colin McDermott said...

375x4, 9:51 (70#)

Susannah Dunn said...

9:23 in hotel gym with 35# dumbbell