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Uncategorized

Week 3 Day 2 – 10/11/12

By admin | In Uncategorized | on October 10, 2012

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 Shots3 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

3 Comments to "Week 3 Day 2 – 10/11/12"

  • Asha says:

    October 12, 2012 at 7:30 am - Reply

    What are Hollow Rocks?

  • Asha says:

    October 12, 2012 at 7:32 am - Reply

    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!

    1. Ryan says:

      October 12, 2012 at 6:58 pm - Reply

      Hey Asha – Saturday’s workout should go up in a few minutes or so. For a video of hollow rocks, check this out:

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