Tuesday, May 21

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THE LAST AND FINAL SQUAT OF THE CHALLENGE!!!

Great job to all of you who have stuck this out!  I know for some of you, it has been pretty challenging to the ol' CNS!  Many of you have really made some gains!  It will exciting to see Amanda's graph and look at those bars shoot up!

So, choose your last hurrah of a squat today and give it everything you've got!

1.  Mobility attention to all those tired muscles!

2.  Warmup: 3 rounds of 5 Hip Thrusts superset with 5 Goblet Bulgarian Split Squats with a KB

3.  Find your final 1RM (get a PR today if you have it in you)

4. If you're not feeling too bad, go for a 3×3 at 80% of your 1RM today.

5. Don't blow yourself, but if you can, a final set of 2×5 at another 20% off the bar.

6.  CHEER AND YELL AND APPLAUD YOURSELF!! YOU DID IT!  You made it through 21 days of squatting heavy every day! 

Squats
Now – REST until next Monday!  You have earned it!  Really recover so you are ready to hit the next Challenge hard!  Details to follow.

Comments

  1. Front Squat
    205 x 1
    165 x 3
    165 x 3
    165 x 3

  2. Lance ( Mike Honcho) says:

    bench 265 5 sets of 5
    Squat clean work, 95,115,135,155,185,205
    Calf flexability training with Jesse

  3. Chelsey Rumfola says:

    Chelsey Box Squat
    255 x 1
    205 x 3 x 3
    155 x 2 x 5
    Box Squat PR!

  4. Back Squat
    130# 1 RM
    95# x 3 x 3 x 3
    45# x 5 x 5

  5. lindsay says:

    high bar back squat
    no 1rm attempt
    125# 5×5

  6. Box Squat
    195×1
    135×3
    135×3

  7. Oops…that was actually Box Squat…not back

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