Saturday, 9/20
September 19, 2014Monday, 9/22
September 21, 2014Warm-Up
2 Rounds of
10 Squats
20 Band Good Mornings
10 Band Pull Aparts
20 Spider Lunges
10 Dead Bugs
then,
90 seconds SLF w/ER each side
Strength – 1 RM Back Squat (1 hour cap)
1 x 10 w/ bar
1 x 3 @ 35%
1 x 3 @ 50%
1 x 2 @ 65%
1 x 2 @ 75%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 93%
1 x 1 @ 97%
then,
– – Attempt #1 – –
– If 97% felt heavy, then Attempt 1 = 102%
– If 97% felt light, then Attempt 1 = 105%
– – Attempt 2 – –
– If Attempt 1 successful, then add 3% max
– – Attempt 3 – –
– If Attempt 2 successful, then add 2% max
RULES for the 1 Rep Max Attempt:
- Each athlete gets three attempts, and three attempts only, at a 1 Rep Max;
- All attempts over 90% require spotter;
- Use spotter arms and safety pins as applicable (this is a requirement for squats over 300lbs);
- All 1RM attempts MUST be judged by a coach to ensure full range of motion
Tabata Met Con
4 Rounds B2B Squats
4 Rounds Flutter Kicks
4 Rounds B2B Squats
4 rounds Windshield Wipers
Mobility
1 minute Spinal Twist w/hip crossover each way (each side)
0 Comments
How’d it go?? I missed it and want to hear about all the PRs!