Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
Back Squat - 5 reps
Front Squat - 5 reps
Hip Clean - 5 reps
Split Jerk - 5 reps
#1 BB Back Squat
Start a timer. You have 15 minutes to hit a 1 Rep Max. We will post our
results. You can do 2 sets, 6 sets, 10 sets, whatever works for you to get your
heaviest single rep in that 15 minutes. And the 15 minutes is for the whole group.
Each person doesn't get 15 minutes (unless you are working out by yourself).
#2 BB Squat Clean 6-5-4-3-2-1 rep
Start at 65% of your clean 1RM and then add weight each set.
These are NOT touch and go. Reset your starting position before
each rep. Rest between sets.
#3 You will do one set every minute, on the minute. Round 1 looks like this:
0:00 - BB Back Squat - 9 reps
1:00 - Hand Release Pushup - 9 reps
2:00 - Jump Squat - 9 reps
3:00 - Kipping Pullup - 9 reps
Round 2 starts at 4:00, and you will do 12 reps per exercise.
Round 3 starts at 8:00, and you will do 15 reps per exercise.
You will continue to add 3 reps to each exercise every round until either
a) you fail to complete one of the sets in one minute
b) you complete Round 5 (21 reps per exercise)
For the back squat, pick a weight before you start, and try to stick with that
weight for all the rounds.
Results for the BB Back Squat 1RM:
Scott Johnson - 285 lbs
Hector Valdovino - 195 lbs
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