Tuesday 6/28/2011
Buy In: Catalyst Athletics Standard Warm Up, Yoga Frogs, Light Goblet Squats, Bar Front Squats
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 Exercise:
Kettlebell Step Ups (goblet squat hold with, 20" box women 24" box men)
4 sets of 12 total reps (6 each leg)
Accessory Exercises:
Romanian Deadlift: 3x8
DeFranco Ab Circuit: (3 times 2 minutes rest between sets)
Sprinter Sit Ups x 10 (5 each leg)
V-Ups x 10
Toe Touches x 10
Hip Thrusts x 10
Cashout: Foam Roller
Homework:
Dinosaur Training: Are you a Beginner, Intermediate, or Advanced?
Kat's Numbers:
ReplyDeleteI shot a little high when taking my 3RM from my 1RM front squat. This is the first time I've done a max front squat with the Olympic shoes and my form looks better than ever! It's interesting how much deeper I naturally go in them. In my form, my knees need to push out equally, my left starts to come in.
8 x 115
5 x 125
3 x 140
2 x 142.5
2 x 145
Step Ups: 16kg bell. I Loved these!
Romanian Deadlift:
8 x 135 Double Overhand
8 x 135 Double Overhand
4 x 135 double Overhand 2 x left face, 2 x right face