Happy Friday to all of you! I'm pretty excited for the weekend to be here, but I'm even more excited to squat 4 days a week starting Monday! Yay for constant leg pain! Today we finish our introductory cycle. I don't know if two weeks was entirely necessary for it, but lift and learn. Anyway, here are today's activities. Enjoy! Don't forget...Father's Day is this Sunday. Get your Dad a nice squat rack or set of bumper plates. He'll love it!
Warm-up:
2 Rounds
5 Rollover to V-sit
5 Barbell Rollouts
5 Inch Worms
5 Dislocates
Mobility:
Roll Calves - 1min/leg
Roll Hamstrings - 1min/leg
Squat Test (Sit in bottom of air squat) - 2min
Squat Cycle:
85% - 5x
Box Squats - 3-3-3-3-3 (3,1) (I'll describe these with second increments after the rep scheme. So, a "3,1" means lower your butt onto the box in 3 seconds, and pause for 1 second on the box before shooting back up as fast as you can. These squats are all about the power of getting out of the bottom of the squat. Always shoot up from the bottom as fast as you can. If there is no pause at the bottom, it would say "3,n". Get it?
Bench Cycle:
80% - 8x4
WOD:
EMOM for 20min
Odds - 6 Single-arm Snatches @ 70lbs
Evens - 6 Burpees
WOD's will slow down a little once we start squatting hard as said before. Don't expect long ones like this next week...I know I won't wanna do it!
To give anything less than your best is to sacrifice the gift. - Steve Prefontaine
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