I didn't clarify we are going by the Russian calendar? My bad. It's dawn there now. I think... Anyway, today is the big day! Time to start the vicious cycle of squatting. For those of you that bought the book for class, please turn to page 1 on your excel sheet.
*As a side note...any percentages posted on here will be of your 1-rep max.
Basic breakdown of today's activities
Warm-up: (Any of these can be found on YouTube if you're unsure of the movement)
Ring Row - 3x8
Barbell Rollout - 10-15 Reps
Glute Bridge - 3x8
Hip Airplane - 3x8
Mobility:
Roll Quads - 1 min/leg
Roll Hamstrings - 1 min/leg
Strength/WOD:
Back Squat
65% - 3x8
70% - 5x
75% - 2x2
80% - 1x
If not following strength programming...
Skill:
OHS - 10 min
WOD:
18 min AMRAP
400m run
30 Box Jumps 24/20"
30 Wall Balls 20/14#
Enjoy!
These first few days/weeks will be a preparatory cycle for the rest of the program. It'll get our legs in shape and ready for what's to come! Optional WOD's are posted after the strength portion of the page.
Saturday, June 1, 2013
Friday, May 31, 2013
Tomorrow We Ride at Dawn
Brace yourselves...a squat cycle is coming.
The day is almost upon us. So...in retrospect and amid new research, this squat month may very well turn into a longer cycle. As we all know, the Russians kinda have the edge on strength training, and there's this chap named Smolov who may or may not know a thing or two about squatting. Long story short, from personal interviews with friends, this is going to be the strength and conditioning program we will be going by. It will take sacrifice and dedication but potentially reaching new squat goals is worth the risk. Stay strong my friends...and prepare to get stronger.
Posted below is the link to the excel sheet you will need for the cycle. Read up on Smolov and the spreadsheet is approximately half-way down the page.
http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion, when no one else is watching. - Mia Hamm
The day is almost upon us. So...in retrospect and amid new research, this squat month may very well turn into a longer cycle. As we all know, the Russians kinda have the edge on strength training, and there's this chap named Smolov who may or may not know a thing or two about squatting. Long story short, from personal interviews with friends, this is going to be the strength and conditioning program we will be going by. It will take sacrifice and dedication but potentially reaching new squat goals is worth the risk. Stay strong my friends...and prepare to get stronger.
Posted below is the link to the excel sheet you will need for the cycle. Read up on Smolov and the spreadsheet is approximately half-way down the page.
http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion, when no one else is watching. - Mia Hamm
Thursday, May 30, 2013
Launch in Two Days
Welcome, Cronies
This is my new blog for strength and conditioning training. It will hopefully be in full swing by June 1st. I'm new to all this, so bear with me as things will most likely be changing as we go. I'm open to comments about how you'd like things to look or be posted. If they're not dumb, I might use some of them in the blog. Jk! But seriously... Anyway, June will be all about the squat and shooting up those numbers. Have your front squat, back squat, and overhead squat maxes on record by Saturday. That will be the first day of programming. More posts to come!
Strong People are harder to kill than weak people, and more useful in general. - Mark Rippetoe
This is my new blog for strength and conditioning training. It will hopefully be in full swing by June 1st. I'm new to all this, so bear with me as things will most likely be changing as we go. I'm open to comments about how you'd like things to look or be posted. If they're not dumb, I might use some of them in the blog. Jk! But seriously... Anyway, June will be all about the squat and shooting up those numbers. Have your front squat, back squat, and overhead squat maxes on record by Saturday. That will be the first day of programming. More posts to come!
Strong People are harder to kill than weak people, and more useful in general. - Mark Rippetoe
Subscribe to:
Posts (Atom)