Today we start a new SQUAT CYCLE (click for full program). For the next seven weeks, we will squat twice every week. We will rotate between VOLUME days (lots of reps, moderate weight) and HEAVY days (just a few reps, lots of weight). We will also switch back and forth between front squat and back squat. It's important that you know your back squat 1RM as we're introducing percentage based lifting this cycle. You should also make every effort to attend both of the squat sessions in each week to get the most out of this! See a coach if you have any questions :)
Workout of the Day
A) 5x5 Back Squat @ 75% of 1RM
OR (if you missed last week's 1RM attempt)
Work up to a Back Squat 1 rep max then; 2-3 sets x 5 @75% 1RM (or as much as time allows)
B) For Time:
20 DB Power Snatches
30 Box Jumps
40 Hanging Knee Raise
50 OH Plate Lunge
20 DB Squat Snatches
30 Box Jumps
50 OH Plate lunge
Time cap 15min
This is the Official Start of the programming for the SF Marathon in July. If you are running the SF Marathon be sure to start taking these trainings serious and hitting the goals of each training day.
BRING A TIMER TO CLASS. RECORD YOUR RESULTS.
- Banded Pull
- Partner Fall
B) Short Intervals
6-8 X 100*
or UFF (Until Form Fails)
Rest 2:00 minutes between rounds
Goal is to not deviate from each 100 by more than 10%. These should be all out efforts.
6-8 X 100
Rest 2-3 minutes between rounds
Lacrosse Ball Smash on bottom of foot.
5 minutes each side.