As we roll into our second week of the back squat program, I have a few pointers.

First, plan out your lifts before you start. June – CFO OG and one of the fittest woman in the world – maps out her lifts the night before the lifts. I know folks like to write out stuff on your boards, but here’s another piece – don’t write out the percentage on your board – do the math for the lifts in prep gym, and just write the reps and weights. All those numbers can be confusing.

I can’t stress this enough – round your lifts down. Week 1 and 2 is not the time to be a hero. This will add up over the coming weeks. You should be challenged, but for the first 6 weeks you should not fail a lift.

Try to keep all warm up lifts with a -5 at the end: 95, 115, 155, etc. There is no need to throw a 2.5 on the bar on the warm ups.

The warm up appears to take 8-10 minutes, taking 90-120 seconds to rest and make weight change outs. The lifting portion takes 10 to 15 minutes as the weight can be heavy. I’ve been taking 2-3 minutes rest between sets. For now, we will use a 25 minute clock to handle the squat sessions.

Congratulations to Team CFO – Katie, Lizzy and Scott – who came in 5th place in this weekend’s Festivus Games at CrossFit Sav-Up in Petaluma. Brooke’s Team, 2Fit2Quit, came in 4th place. AWESOME JOB, LADIES!

Workout of the Day

Back Squat week 2, day 1
#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 8 reps @ 50%
#4: 4 reps @ 60%
#5: 2 reps @ 75%
#6: 4 reps @ 75%
#7: 4 reps @ 75%
#8: 4 reps @ 75%

#9 4 reps @ 75%

Conditioning

1 Candlestick

1 Handstand

2 Candlesticks

2 Handstands…

Keep going until you complete 10 and 10 or you hit the 10 minute cap