UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat (Wk6)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“A Barbell Humbler”
Complete as many rounds as possible in 10 minutes of
5 x Thruster (95/65lbs)
7 x Hang Power Clean (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)
Post rounds/reps completed to comments
“Back Squat 5 x 3 “: 155 # x 5 x 3
“A Barbell Humbler”: 4 + 5/7/8 (75#)
“Back Squat 5 x 3 “: 155 # x 5 x 3
“A Barbell Humbler”: 4 + 5/7/8 (75#)
Back squats: 3x5x205#.
“A Barbell Humbler”: 5+9 Rx.
Back Squat: 180#x5x3 PR
“A Barbell Humbler”: 5+12 Rx’d
Back Squat: 180#x5x3 PR
“A Barbell Humbler”: 5+12 Rx’d