Tuesday, March 27, 2012

Wednesday 120328 Back squats and a 3 Rounder

Today we will go with some heavy strength sets of back squats.   After our group warm up, get in a few minutes basic barbell work and then start working up weight with 5 rep sets of back squats.  You will need roughly 5-6 warm up sets before your first "working set."  Get in 2 sets at 5 reps- you can increase the weight if you can.  Then add a little more and get 2 sets of 3 reps.  Here is where you will decide- feeling particularly good?  Up the weight and hit a single.  Still feel good?  Another single for a 1RM.  If you are not "on" today.. disregard the heavy singles and stick with a few more 3 rep sets.  Keep in mind... this is a 20 minute routine before heading into part 2.
Hey Nils... there is a Yoga Class on Saturday at 8:30am!
Wednesday's WOD: class times at 7, 9, 10am, and 5pm.  6pm Mobility Class.  7pm OnRamp.
Back Squat
3 Rounds for time of:
50/30# DB floor press, 6 reps
50/30# DB squat clean thruster, 3 reps (DB must touch ground each rep)
50/30# DB 100m farmer carry (around the Hut)
Post back squat max load and metcon time and scaling to journals/chalkboard.

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