Tuesday 7-24-18
Back Squat
3-3-3-3-3
Then…
3 Sets not for time
5 single leg barbell RDLS on each side
10 HARD Ring rows
Heavy Day!
After yesterdays BEAST of a workout, today we lift. Two ways we can approach today’s workout:
1. You know your 3RM Back Squat
– I want you to hit 5 X 3 at 85% + of your 1RM today
2. You don’t know your 3RM Back Squat
– Today we will spend the hour working up to a 3RM. Be sure to write it down in Zen Planner under your lifts
The weight should be something that you need to rest anywhere from 2-3 minutes between sets to recover. A newer athlete may find
a 3RM quicker than everyone else as thier potential to lift a large load is low, but take your time and push what you are capable of today.
After you hit your 5 X 3 @ 85%+ or you find your 3RM we’ve got some accessory work for you to hit. If there isn’t enough time in class to do this, no worries, but if there is still time be sure to hit it!
For the ring rows, make these something that reps 8-10 you have to get a little kip behind them to get the rings to the chest. Also, control the decent. A good rule of thumb is pull the ring to your chest FAST then take about 2-3 seconds on the decent, before doing your next rep.
Last weeks ladies night had a great turn out! Who’s got ideas for the next ladies night?
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