04.25.2017

Strength:

Back Squat waves:
set 1: 6 reps
set 2: 4 reps
set 3: 2 reps
set 4: 6 reps +10 lbs from set 1
set 5: 4 reps + 10 lbs from set 2
set 6: 2 resp + 10 Lbs from set 3
set 7: 6 reps + 10 lbs from set 4
set 8: 4 reps + 10 lbs from set 5
set 9: 2 reps + 10 lbs from set 6

This will be our third week of the Squat Waves progression. If you started out on week 1 conservatively then you should be able to increase this week by 5-10 lbs. If you were barely able to manage the weights from last week, then DO NOT increase this week. We will be continuing with the Waves for another 4 weeks with the goal of being able to increase each week. Next week the rep scheme will change to 5-3-1.

Conditioning:

For Time:

1 Mile Run

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04.24.2017

AMRAP 4:
18 Power Snatches (95/65)
18 Burpee Pull-Ups
Max Calorie Row in Time Remaining
Rest 4 Minutes
AMRAP 4:
15 Power Snatches (115/80)
15 Burpee Pull-Ups
Max Calorie Row in Time Remaining
Rest 4 Minutes
AMRAP 4:
12 Power Snatches (135/95)
12 Burpee Pull-Ups
Max Calorie Row in Time Remaining

Score is total CALORIES for all three AMRAPs. DO NOT add the snatches and burpee pull-ups. So scale so that we are getting to the rower. SEE BELOW:

On the snatches, we are climbing in weight as the repetition schemes decline.

On the first weight, we are looking for a loading that allows for 21 unbroken repetitions when completely fresh.

On the second weight, we are looking for a loading that allows for 18 unbroken repetitions when completely fresh.

On the third weight, we are looking for a loading that allows for 15 unbroken repetitions when completely fresh.

Note that these numbers are just above the repetitions required in each round, but… this does not take into account the fatigue post round one. Challenge ourselves with the weights today, but not at the expense of getting to the rower.

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