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Squat plans and “Unbroken”

January 04, 2013

We’ll be adding some more squatting to the program over the coming weeks.  Every week, unhealthy we will High Bar Back Squat once and Front Squat once.  We will be using percentages of our 1RM to perform multiple reps (3’s and 5’s) over multiple sets (3’s and 5’s) of the HBBS and the FS.  Please know your numbers that you want to hit.

I am seriously debating making Wednesday a straight conditioning WOD, buy information pills moving that from Thursday.  So, decease strength on Mon/Tue and Thu/Fri.  As always, each strength session will be followed by a conditioning session.

Every once in a while, I get handed a book that ruins my life until I finish it.  Unbroken by Laura Hillenbrand was one of those books.  Unbroken the is the true story of Louis Zamperini, and his amazing life as an Olympian, a bombardier in WWII, his amazing survival at sea, imprisonment at the hands of the Japanese army, and eventual redemption.  It made me laugh out loud and cry.  I know Melinda and Robin both read it, and gave it their highest recommendation as well.  I don’t want to talk about too much, you should just read it.


Will at the wall on Thursday AM.

Will at the wall on Thursday AM.

Workout of the Day



High Bar Back Squat

3 sets of 3

Use 65% of your 1RM HBBS for all 3 sets.  Warm up with no more than 5 sets, so in total, no more than 8 sets.




1-5 Hang Clean Ladders 135/95

15 Pushups

15 Situps

A Hang Ladder is: Do 1 Hang Clean.  Drop the bar.  Pick it up and do 2 Hang Cleans.  Drop the bar.  Pick it up and do 3 Hang Cleans.  Do this for a set of 4, then a set of 5.  That ‘s 15 total Hang Cleans.  Now you can go on to the pushups.

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