A. Back Squat 2-2-2-2-2
Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning.
*warmup with back squats for 3-5 reps until they reach 60-65%, then begin working sets.
Goal would be to hit 90%+ for a double.
B. Tabata Pushups. 20 on x 10 off x 8 rounds.
*All out on every round! No sandbagging, post H/L score as well as total reps.
“I think that our job as trainers is not so much to make (athletes) feel good about who they are, (but it’s also) to help them actually be better. And sometimes that means telling someone they should scale even though they don’t want to.” It’s a delicate balance, Brown said, of “giving clients what they need, which isn’t always what they want.”
Read More: No Time For Patty-Cake
Power clean progressions: Burg warmup + power cleans from pockets, knee, floor.
P1. EMOTM x 10 min: 3-5 power cleans (reset every rep) increase 5-10% every 2 min. At lighter loads try to get 5 good reps in, as weight increases decrease reps to 4 or 3. Post rounds 1/2, 3/4.. etc. with load used and reps completed that round.
Min 1-2: 50-55%, Min 3-4: 60-65%, min 5-6: 65-70%, min 7-8: 70-75%, min 9-10: 75-85%.
P2. Back Squat. re-test
warmup with 3 reps at barbell,45, 55%, then:
1 x65%, 1 x75%, 1x 85%, 1 x 95%, 1 x 100+%
See previous results here
We had a new 9am On Ramp begin today! If you see them around, introduce yourself!
“You are a living, breathing, functioning human being with no excuses; the sooner you get out there and start acting like it the better. Your body has no concept of dates or times, so the idea that it will be easier for you to start training January 1st is plainly ridiculous. All you are doing is putting it off. Make your resolution, do your research, and get excited about starting as soon as possible.”
5 Reasons To Start Your Resolution Before Jan. 1st
We had a full house at this weekend’s Bucket WOD!
P1. EMOTM until working sets cannot be accomplished (rest 1 min if you fail, then begin again) or 10 min max:
5 body rows (tight smooth movement)
3 kipping pull-ups (regular assistance)
1 strict pull-up (regular assistance or strict- no weight)
P2. Back Squat 5 rounds x 1 rep. Increasing each single to a heavy 1 rm.
*warmup with lighter loads for 2-3 reps
then begin singles at; 60,70,80,90,100+%.