You are here: Home | Blog
 
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

Posted on by

4 thoughts on “January 21, 2013

  1. 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.

  2. 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.

  3. 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!

  4. 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!!

Leave a Reply to Roger Herrington Cancel reply

Your email address will not be published. Required fields are marked *

 

Categories

 

Recent Posts

 

Archives

 

Most Read Articles

Friends of


Contact us

CrossFit 28
3201 Skyline Dr. Pineville
LA 71360