Friday, March 31, 2017

Oh no, more squats


The strength class finished test week with squats. I'm impressed with anyone who maxed out deadlift and squat in the same week. I couldn't do it, I bailed on a 90% squat because I was still fried from the deadlifts on Tuesday.

Speaking of squats, the way the cycles lined up, the S&C class is doing their third day of squatting this week - at least it's only front squats this time. The frequent squatting and pulling in this new program is paying off. I'm seeing some great strength gains - like folks doing their 3x5's at a higher weight than their triples last month.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 8-5-3x5

Accessory/Skill

2 TGUs between strength sets
(don't forget your accessory work - Lauren's watching...)

Group Workout

7 rounds with full recovery
5 jump squats
3 tall box jumps
1 heavy power snatch



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