Week One - Day Two - Max Effort Squat/DL

Tuesday 6/14/2011

Buy In: Catalyst Athletics Standard Warm Up

Workout:

Max Effort Squat/DL

Front Squat (If you haven't maxed yet, use a projected max and work toward a new PR!)

Work up to a 3RM using the following 5 set formula:

Set 1: 8 Reps at 75% or above
Set 2: 5 Reps at 85% or above
Set 3: 3 Reps at 90% or above
Set 4: 3 Reps at 95%
Set 5: Go for your 3 Rep Max (100%)

Supplemental: Ukranian (High Rep) Deadlifts at 60% of max. 2 sets of 20 reps
- keep back arched
- shoulder width stance
- hands outside of shoulders
- bar goes just below the knees [similar to a Romanian deadlift] and explodes upwards.

GHDs: 3 sets of 12 reps

Kettlebell Side Bends: 4 sets of 15 reps each side

Cash Out:

1200 meter run.

Home Work:
Front Squat Form
Elite FTS - The Number One Squat Mistake
Dan John - The Front Squat