9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

March 26, 2014

March 25, 2014

Squat cycle Spread

Squat Cycle: Week 1/ Day 2

The warm up percentages will be used every time we squat. They do not have to be exact but get close and get though them quickly.

Warm Up: 2x Hip Mobility, 20 Ham Kicks, 5 Stripper Stretch.

3x 5 Wall Squat, 5 Goblet Squat, 10 KB Swing

Barbell Squat Warm Up:

10 @ empty bar

5@40%

5@50%

 

ALL LEVELS

1) Back Squat: 

2×8@65%

2×6@70%

1×4@75%

2) Front Squat

3×3@65%

2×2@75%

2×1@85%

3)3rds For Time

30 Hand Release Push Ups

30 Banded Good Mornings

15 Heavy KB Swing

* KB must be done unbroken

    * If you struggle with good push ups, set up an incline on the squat rack or drop the reps

 

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