Tomorrow, the box have a foundations class from 0800-1000 with a workout right at 1000-1030. I will be there to aid with foundations as well as do my own work. Not sure how long I will be there, so come on by and have some fun.
Squat a Day Program:
High Bar Back Squat: 2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
BBG:
1) 3 attempts to establish a 1RM Snatch
2) 3 attempts to establish a 1RM Clean and Jerk
- These movements involve a warmup prior to executing the three attempts. The first should be a weight you know you can get, but still near the 1RM. the second should attempt to hit your 1RM again, the third should be a PR.
Strength:
5x3 Pause Front Squats - Heavy, rest 90 sec
- These squats are to be performed by lowering to the bottom, pause for three seconds, then rise to full standing.
- Maintain as vertical back as possible. The point of this movement is to maintain the bottom position without compromising the back, which means maintaining tension in the hips/back. Be perfect for every rep. The goal is for as much weight as possible but still maintaining perfect reps.
Conditioning:
Unless another workout comes out after foundations, do the following:
For time:
50 Wallballs 20/14
50 C2B Pullups
50 Pistols (alternating)
50 KB Snatches (alternating) 1.5/1.0
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