Sunday, May19

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 It's PIRATE SQUAT Day!

Prate squat

1. Mobilize.

2. Warm up with 5 minutes of jumping, tumbling, rope-skipping, or other fun.

3. Work up to a 1RM Squat. Yell AAARRRRRR! upon racking your 1RM. If it is a PR, yell AAARRRRRR! again as you ring the PR bell.

4. Use 60-85% of today's 1RM for 2 sets of 2 reps. Make them pretty.

5. Walk 200 to 400 meters. Hold your head high, swing your arms. This is a central nervous system trick which will help you recover more quickly. Take deeep breaths. Say AAAAARRRRRR! again if needed.

6. Mobilize your sticky bits.

6. Rest, ye scurvy sea dogs!

Comments

  1. Liz Miller says:

    High Bar Back
    145 1RM
    100 2×2

  2. Back Squat
    215×1
    Failed @225 (pr) twice but felt better than last 3 days.
    155×2
    175×2
    “baseline” 5:04

  3. Front Squat
    230# x 1 PR! AAAARRRRRRR
    185# x 2 x 2

  4. Chelsey says:

    Chelsey Back Squats
    255 x 1
    185 x 2
    205 x 2
    215 x 2
    failed at 265 getting closer to my one rep thanks Joel!

  5. Back Squat
    160# 1 RM
    135# x 2 x 2

  6. Lindsay says:

    Concrete chunk front squats x 100

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