Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk10)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Helen”
3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups
Notes: This is a benchmark workout on our gym leaderboards. Get some, Freaks!
Post times to comments.
12:22 RX on Helen today. Woohoo! ^_^ unbroken kbs; split pull ups into chunks-last round ended with a few singles; tried to be consistent on the run.
Helen 14:12 Rx
“Back Squat 3 x 5” : 170# and it felt much better. Feeling the improvement with this scheme.
“Helen” : 15:17 Rx
Better than 1/19/15 – but not a PR
Back squat: 225#.
Helen: 12:26 Rx. PR!
Back squats: 115×5
Helen: 16:44 (Rx’d the KB swings, red band for the pull-ups)
Back Squat: 2 sets @ 200#x5, last set 200#x3
“Helen”: 16:40 Rx’d