20 April 2013 – STRENGTH – Squat 1’s
STRENGTH Workout of the Day
MAIN EVENT
1A) Squat (1’s week)
Set 1 – 40% x 5 Reps
Set 2 – 50% x 5
Set 3 – 60% x 3
Set 4 – 75% x 5
Set 5 – 85% x 3
Set 6 – 95% x 1+ (1 rep is your goal. Anything after 1 rep is bonus/fun. Stop 1-2 reps short of failure)
1B) Mixed Grip Pull – Ups 6 x Max Reps
ASSISTANCE:
2A) Snatch Grip Deadlift off blocks 3 x 10 @75%
2B) Barbell Lunges 3 x 10/leg
3) It’s that time again!
“THE RIF”
Clean/Hang Clean/Hang Clean + Jerk ladder
Weights: 135/165/195 (Men)
Weights: 95/115/135 (Women)
everyone should scale accordingly…
The workout goes as follows (using men’s weights as an example)
Round One:
135…clean/hang clean/hang clean and jerk
165…clean/hang clean/hang clean and jerk
195…clean/hang clean/hang clean and jerk
165…clean/hang clean/hang clean and jerk
135…clean/hang clean/hang clean and jerk
This is one round. We are going for as many rounds/reps as possible in 15 minutes.
2013 04 19
Squats
205-230-260(2)
PR is 300. I have some work to do to get back there. End of year goal is 325.
Hips and back were pretty tight.
Pull-ups
Min 5 Max 9
Snatch Grip DL @155#
Lunges @95lbs
Rif
135-145-155
2rounds + 1set @135#
Squats
205-235-260(2)
Pull-ups
Min 5 Max 9ish
Snatch Grip DL @ 155
Barbell Lunges @ 95
Metcon
135-145-155
2 rounds + 1 set @ 135
Didn’t mean to double post, original wasn’t up when I was looking for numbers today. 2nd set of squats was 230 as written in the original post.