11/4/2013

3
Nov

11/4/2013

Strength
1a. Back Squat
5 sets of 1
Find 1RM for the day

1b. Strict Pull Ups
5 sets of max reps

Conditioning
Standard:
30 Back Squats (95/65)
30 Sit Ups
20 Front Squats
20 Mountain Climbers
10 Overhead Squats
10 Toes to Bar

Advanced:
30 Overhead Squats (95/65)
30 Toes to Bar
20 Overhead Squats
20 Toes to Bar
10 Overhead Squats
10 Toes to Bar

Today’s strength will build off the last two weeks of Back Squats. After warming up, take 5 work sets to establish a 1RM Back Squat for the day. Your first 3 attempts at a single should be at weights you know you can make. If you want to push it a bit, go heavy for sets 4 and 5. The goal is to go 5/5 and establish a 1RM FOR THE DAY, not a new PR. If you end up hitting a PR, congrats! Write it on the PR board. In between sets of Back Squats, complete 5 sets of as many Strict Pull Ups as possible. Either pull up or chin up grip is fine.

There are two options for the conditioning. If you are still working to perfect your squat, if you’re new to squatting in general, or if the weight is too heavy for this many Overhead Squats, choose the first option. If you are comfortable with the Overhead Squat at this weight as well as Toes to Bar, choose the advanced option. You should not choose the advanced option if you have to scale the weight; however if you need to scale the TTB to Knees to Elbows that is fine. If you choose this option you should have a good handle on the efficient Toes to Bar kipping motion we continue to work on and you should be able to do the first set of 30 OHS in two sets.

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