Monday 29JUL13

Monday 29JUL13

This week, there will be no additional work until the end.  This is when we will test out a 1RM BS to see what improvements are made over the 4 week period.  Saying that, if you see a METCON throughout the week that involves heavy squats (volume or weight), then best idea is to steer clear of that and sub in a different movement.  Save the legs for Friday!

Saturday 27 JUL 13

Saturday 27 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

10x3 @ 85%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

CONDITIONING:

Main Site METCON!  

Friday 26 JUL 13

Friday 26 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Friday 26 JUL 13

Friday 26 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Friday 26 JUL 13

Friday 26 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Friday 26 JUL 13

Friday 26 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Wednesday 24 JUL 13

Wednesday 24 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

5x7 @ 75%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!