January 21, 2013
1) Back Squat
Set 1: 5 reps @ 83 – 88% 1RM
Set 2: 3 reps @ 87 – 92%
Set 3: 1 rep @ 95 – 98%
Set 4: 10 reps @ 70-75%
Rest 2 min between each set.
2) Spend 20 minutes working up to a heavy jerk.
3) Front Squat
Set 1: 5 reps @ 83 – 88% 1RM
Set 2: 3 reps @ 85 – 92%
Set 3: 1 rep @ 93 – 98%
Rest 2 min between each set.
4) Alternate between superman and hollow position for:
3 min on
1 min off
2 min on
1 min off
1 min on
Back squat 310 x 5, 320 x 3, 365 x 1, 275 x 10
Jerk-250
Front Squat 275 x 5, 290 x 3, 300 x 1
1000 meter row 3;22-got pressed for time.
BS: 280 x 5, 300 x 3, 315 x 1
Jerk: 240
FS: 225 x 5, 240 x 3, 255 x 1
another fun morning with great group. It was quite impressive watching @thenextVictorCruz squat 415 lbs like it was 225 and @Nate Dogg jerk 265 lbs.
Also, great job to Jeff on this past weekend!!! He crushed it. glad that type of competition is in our gym.
1) Back Squat
Set 1: 5 reps @ 280
Set 2: 3 reps @ 305
Set 3: 1 rep @ 315
Set 4: 10 reps @ 275
2) Spend 20 minutes working up to a heavy jerk, PR 265lbs
3) Front Squat
Set 1: 5 reps @ 230
Set 2: 3 reps @ 270
Set 3: 1 rep @ 280
Constantly making eachother better, it’s a great group we have at 4:30, 4 PR’s this past week on Snatch, and more to come, great work guys!
Thanks for kind words Sam! If another snatch ladder comes up in the Open – CFA is much better prepared this year for sure!! You youngsters keep working with those heavy weights – the competition weights in CrossFit programming is getting so damn heavy. Masters can’t get here quick enough!!