Friday 4.28.17
April 28, 2017
Tuesday 5.2.15 “You can’t connect the dots going forward. You can only connect them looking backward.”
May 2, 2017
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Monday 5.1.15

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1. SQUAT WAVES

Week #4, and our first week with the 5/3/1 Repetition Waves.

Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 52% of 1RM Back Squat

2.“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.

3 Giant Sets, resting as needed between sets
20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)
20 AbMat Sit-Ups
20 1-Arm Kneeling Kettlebell Presses (35/25, 10 each side) – Video HERE
20 Hip Extensions or Banded Good Mornings
20 Double Russian Kettlebell Swings (35’s/25’s)

Kettlebell Front Rack Reverse Lunges – Completed with 2 x Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.

Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.