Sunday, August 31
Saturday, August 30
August 29, 2014Labor Day – Monday, September 1
August 31, 2014
Warm-Up
2 Rounds of
15 Squats
15 Band Good Mornings
10 Supine Scorpions
10 Spider lunges
5 Plank to Squat
5 Jump Squats
then,
1 minute Death Stretch
1 minute SLF w/ER each side
Strength – Back Squat (45 min time cap)
1 x 10 w/bar
1 x 5 @ 35%
1 x 3 @ 50
1 x 3 @ 65
1 x 2 @ 75
1 x 2 @ 80
1 x 2 @ 85
2 x 2 @ 90
2 x 2 @ 85
Accessory
3 Rounds, NFT, of
10 Front Rack KB Step ups (5 per side)*
10+ DB RDL (use two DBs, as heavy as possible for 10+reps)
10-15 Band Pallof Press each side
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Glad to be able to make it to one of these low rep squat days! It had been almost 6 months since doing anything under 6 reps for me. A lot of squat days recently have come after trips so they were getting pretty rough but yesterday worked out – came in aiming for 205, made it to 215 on the sets of 2 at 90% instead and they felt pretty good. Very heavy but I don’t think my form collapsed on me! Previous max – 1 rep – was 200# back in Feb. so it’s good to see that has changed significantly.