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10.28.2013

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DSC_0301 (2)I want to give a huge Thank You to Jon and Jessica North for putting on the 58th Attitude Nation Seminar. The majority of the athletes set multiple PRs. I’m excited for what’s to come. Weightlifting nights will return in November. Salute Attitude Nation!

Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Back Squat
Continue with your current plan for the squat cycle.
I. Back Squat:
5 x 70%
5 x 80%
2 x 85%
3 x 90%
1 x 100%

II. Wendler 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Tabata This!”
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by total meters.

Post individual movement scores and totals to comments.

Samy Daghir

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