Saturday, May 18

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Tired of squatting heavy? Ready to work your bis & tris instead?


Lift heavy

Just kidding, we're going to squat heavy.

1. Mobility. Do what ever helps your squat the most. But be sure to spend at least 2 minutes in the bottom position of an air squat.

2. Warm up with 3 supersets of 12 Reverse Prisoner Lunges (hands behind head, step back, keep weight on front heel, 6 per leg) and 6 pretty Air Squats.

3. Work up to a 1RM Squat.

4. Pull 20-30% off the bar, then work back up to a Heavy set of 5. (The heaviest you can go without missing any reps. This is not a true 5RM, since your legs are tired. Stop before you miss a rep – end with success!)

5. Walk 200 to 400 meters. Hold your head up high, swing your arms. The good posture and arm swinging will help get your nervous system back on track. This is especially important to do if you're doing the WOD. Walk before you WOD.

Reverse Prisoner Lunge Demo Vid:





  1. Chelsey says:

    Chelsey’s Box Squats
    235 x 1
    165 x 5
    175 x 5
    185 x 5

  2. Box squats:
    Rachel: 145 x 1
    That’s all for today. The hip is killing.
    Zach: 225 x 1
    The butt hurts a lot

  3. lindsay says:

    front squats
    no 1rm attempt
    85# 8×5

  4. Back Squats
    245 x 1 PR
    205 x 5 PR
    Baseline Plus
    8:48 rx’d

  5. Box Squat
    No one rep max. Very stiff and hurting from dead lifts yesterday.
    115# x 3
    75# x 5 x 5

  6. tara ross says:

    Box Squat
    No 1RM attempt. Tired and sore from (oops) 8 days in a row of WOD plus squatting.
    115# x3
    75# x5 x5
    Massage and rest day now!

  7. Back Squats 3×5 @ 125# (stop squats)
    Alternated sets with Overhead Squats 3×5 (stop squats), 1×3 @ 95-115-125#, 135#
    BS intended to stretch out hips and focus on posterior.
    OHS to push right shoulder, hip mobility, and mid-line taxing.

  8. Liz Miller says:

    Wasn’t able to make it into the gym, so I did tabata squats instead. My lowest was 16, highest was 21.

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