1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Let the squatting begin

September 09, 2013

We’ll have 5:30am on Monday, online Thursday and Friday this week.  No 5:30am on Tuesday.

Also, cheap no express class this Tuesday night.  We’ll get back to them.  Promise.

We will begin a 3 week Back Squat build.  Each session will consist of a warm up and then 3 sets of 3.  I recommend starting light, at 60-65% of your 1RM.  The goal is to increase by 10# each session, adding 60# over 3 weeks.  Ladies – increase by 5# every week.

The Back Squat sessions should last 20 minutes or so.  10-15 minutes to warm up, then 3 heavy sets of 3 at the same weight.  Take 2 to 3 minutes rest between each set.  As the build continues, you may find you know your weights, and will be able to warm up more efficiently.

We will squat on MONDAY and THURSDAY for the next 3 weeks. 

Homies – I will remind you again – be conservative in your starting weight.  Any tough guys out there start too heavy on the deadlift progression?  This is not a ton of squatting volume, but it’s enough to break you off if you start too heavy.  Personally, my opening weight is supposed to be 235, but I’m going to open at 225 as I haven’t squatted heavy in a month.

Annie is this weeks benchmark – Doubleunders and sit-ups.  Diane – Deadlift (225/155) Handstand pushups is next week.  We have been working the deadlift hard – practice handstand pushups and get on the board.

Windy tags in her guest on Labor Day

Windy tags in her guest on Labor Day

Workout of the Day

Strength/Skill

Back Squat

3-3-3

Week 1, Session 1

Start at no more than 65% of 1RM

Conditioning

AMRAP 9

60 foot Walking Overhead Lunge with 45/25 plate

5 Toes to Bar

60 foot Walking Overhead Lunge with 45/25 plate

10 Toes to Bar

60 foot Walking Overhead Lunge with 45/25 plate

15 Toes to Bar…

Keep going up on Toe to Bar by 5’s

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