Athletes, on monday I wanted all of you to take your time establishing your 1RM. Remember you have all hour to warm up and stretch out problematic areas. Make sure you rest in-between each attempt. Here is the scheme I have for back squat. Once again take your time and warm up the movement.
2+ month strength program:
10x 45/35 rest :30
8x 40% rest 1 minute
5x 50% rest 1 minute
3x 65% rest 1:30
2x 75% rest 1:30
1x 95% rest 2 minutes
1x (old 1RM) rest 2 minutes
1x PR
Keep going up if PR is to easy, maintaining a 2 minute rest after every attempt.
Less then 2 months strength program:
Squat 3x5 (add 5 lbs to last workout)
Banded Goodmorings 100 reps Demo
NO WOD
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