Tuesday, 06-25-13

For strength today, we are working on our 20 RM Backsquat.  We'll be doing this same strength protocol for a few weeks with the squat - be sure to write your numbers down as we'll be adding 5 lbs each week.  Work up to a heavy single (not your max, but somewhere in the 80-90% range to prepare your body for the work ahead.  After you have worked up to that weight, drop down and use the following recommended weight scheme:

  • Beginners:  20-25%
  • Intermediate: 30-35%
  • Advanced:  40-50%

The weight will feel light at first (of course), and then get progressively heavier on each rep towards the latter half of the movement.  The goal is to be able to complete all 20 reps (with proper form) without having to re-rack the bar.  The last couple of reps should feel very challenging.  If you finish and feel like you could have gone heavier, opt to add 10# next week instead of 5#.

 

Remember to bring your wrist wraps today if you use them - we'll be front squatting today.  Also, just as a forewarning for Wednesday:  we have a lot planned for Wednesday, so please get to class a little early  / on time in order to do a proper warm up.  The group dynamic warmup will begin 10 minutes into class.

 

"Focus on the journey, not the destination.  Joy is found not in finishing an activity, but in doing it." - Greg Anderson

 

Strength/Skill:

20 RM Backquat

WOD:

500 M Row

7 Front Squats (135,95)

12 Burpees

400 M Run

7 Front Squats

12 Burpees

500 M Row

7 Front Squats

12 Burpees

 

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