Tomorrow, the box will be closed for the most part. I will be there just prior to noon for my own work, so if anyone comes in then, I will stay to coach/workout until complete for the morning. So come on by and have some fun.
Squat a Day Program:
High Bar Back Squat: 3@50%
2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
BBG:
1) 10 min to establish a 1RM Snatch
2) 10 min to establish a 1RM Clean and Jerk
- For both of these movements, it must be noted that without a modifier they mean squat moves. If these positions are great, then that's no problem, just something to work on.
Strength:
5x3 1&1/4 Front Squats - Heavy, rest 90 sec
- These squats are to be performed by lowering to the bottom, bounce up to 1/4 height, then back to bottom and rising to full standing. See video for visual. The first two movements on the video are in the back squat, and the second are in the front squat.
Link: 1&1/4 Squats
- Maintain as vertical back as possible. The point of this movement is to "bounce" out of the bottom position without collapsing, 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:
"Power Elisabeth"
21-15-9
Power Cleans 135/95
Ring Dips
No comments:
Post a Comment