Back Squat
Warm-Up:
Set 1: (TM x .4) x 5 Reps
Set 2: (TM x .5) x 5 Reps
Set 3: (TM x .6) x 3 Reps
Work Sets:
Set 1: (TM x .75) x 5 Reps
Set 2: (TM x .85) x 3 Reps
Set 3: (TM x .95) x 1+ Reps
Assistance:
A. Front Squat – 5 sets x 6 reps at 60-70% 1RM Front Squat – Focus on speed on the way up. Rest 90 sec between sets.
B. Heavy Wall Ball Shots – 3 sets of 12 Unbroken reps. Work with a partner and rest 90 sec between sets.
C. Good Mornings – 3 sets of 10 reps. Slow and controlled – form trumps weight.
D. 50 Hollow Rocks
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
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3 Comments to "Week 3 Day 2 – 10/11/12"
Asha says:
October 12, 2012 at 7:30 am -
What are Hollow Rocks?
Asha says:
October 12, 2012 at 7:32 am -
Do you normally post Saturday’s workout ahead of class start time? If no, can you please so I can access back here in Trinidad?
Thanks!
Ryan says:
October 12, 2012 at 6:58 pm -
Hey Asha – Saturday’s workout should go up in a few minutes or so. For a video of hollow rocks, check this out: