A.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps.
B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters (50/35 lbs)
Chest-to-Bar Pull-Ups
I’m a transitioning powerlifter and a CF buddy recommended your site. The squat session was heavy and challenging:
415/440/465/440/465/490
Afterwards the Fran variation killed me!!! I gave up timing it. I don’t have dumbbells in my garage gym so I went with the 95# and nearly died during the 15 set.
Pumped to continue to follow, work, and improve.
Happy Monday! Let’s keep on our plank theme for squat warm-ups with 15 seconds each in each of the following plank positions. SQUEEZE as hard as you can for the 15 seconds, trying to activate every muscle in your body. 15 seconds Plank/15 seconds Rest (transition) Prone on Palms Hollow Hold Side Plank Left Side Plank Right Superman Hold Prone on Forearms Hip Bridge Hold Part A There is some direction here as far as the weight, but if you are looking for percentages…if you’re feeling healthy…(Ideally heavier than last Monday)…otherwise, play it by ear for today. 80%+ x 5… Read more »
Last week was out hospital inspection so long hours but we did amazing! So,worth it I guess. A week off makes u feel slow fast. And it is “cold” in Hawaii Ie 69…. A. FS working on depth glut firing and ab brace 5-105 3-115 1-125 5-115 3-125 1-135 Felt light but kept the ego in check to work on form. Mobility and glut led strengthen during rest B.21,15,9 DB thrusters 20# DB anything higher my bars move like an only bar and it feels like crap for high volume 14/7, 15,9 C2B strict PU with band- broken all over… Read more »