Just for curiousity sake lets see if the squat cycle increased our lower rep strength or not...
STRENGTH TEST:
Back Squat 5RM
- Carefully work your way up on this one and really working proper foot & ankle positions so you're ready for the big weights!
Follow this weight progression:
WARM UPS: (10-15 minutes)
50% x 5 reps
60% x 5 reps
70% x 4 reps
80% x 3 reps
TEST SETS: (5-10 minutes)(USE A BELT!)
83-85% x 5 reps
85-90% x 5 reps
(If you hit 88% or more of your old 1RM for 5 reps this equals a higher 1RM)
WORKOUT:
20 Burpee Barbell Jumps (Must be a 2 footed jump)
10 HANG Power Snatches (63#/95#)(60% of your best 1RM Snatch)
20 Burpee Barbell Jumps
10 HANG Power Cleans (63#/95#)
20 Burpee Barbell Jumps
10 Thrusters (63#/95#)
* Perform as many REPS as possible in 6 minutes*
Once you finish this one, IMMEDIATELY jump on a Rower OR Bike for 6-10 more minutes at a casual/restorative pace...
POST YOUR BEST WEIGHT & TOTAL REPS FOR THE WORKOUT TO COMMENTS
8 comments:
Tuesday workout... Trying to feel out my hip and knee :$
Barbell complex
1 Ft Sq (4 second pause)
1 Thruster
1 Push Press
- 95,145,165,185,205,215,225
Snatch High Pulls - Sets of 3
95,145,175,195
Monday class WOD:
30 KB Swings (53)
30 BJ (24")(No rebounding)
* 3 rounds
(5:23)
JVB
Back squat: 235# x 1 (crap!)
Workout: 71 reps @ 85#
144.5# x5 (90%) for a new max
(getting out of the bottom was like taking a slow elevator up.)
84 reps with 45#. Went lighter on purpose.
300#x5 PR
104 reps rx
Jordan
210# x5 pr
79 reps @75#
Dave
175X5
82 reps at 75#
300# x5 Back Squat
80 reps Rx
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