Wednesday, May 15 – Ass to Grass!!

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More baby squats!!!  Pick one cue that helps you improve one aspect of your squat. (Pick a
different aspect of your squat from last 2 times.) Today, for all your
reps, only think that one cue – but think it AS LOUD AS YOU CAN! Ask
someone to watch and see if that aspect of your squat improves.

1.  Mobilize them hip flexors!  I know some of you are getting tighter and tighter through this Challenge.  Grab up our new Kelly Starrett book and become a supple leopard! 

2.  3 Supersets of 5 DB weighted box jumps (go up in weight if you can) and 8 (per leg) barbell weighted step-ups to a box.  No shifting weight forward over the quads or using a push-off.  Pull yourself up from the floor and step up with complete control.

3.  Find 1RM Squat

4. Back off to 80-85% of that and perform 3 sets of 3 unbroken, good-form reps, increasing weight if able.

5.  If you're feeling feisty, back off 20-30% of that for 2 sets of 5 reps, coming up fast out of the hole.

Comments

  1. Tara Ross says:

    Box Squat
    175×1
    125×3
    135×3
    145×3

  2. Back Squat – 365
    2×3-295
    2×5-260

  3. Front Squat
    225 x 1
    185 x 3 x 3
    135 x 5 x 2

  4. Box squats:
    Rachel: 155 x 1, 95 x3. Left hip flexors still irritated during last 20 degrees of hip extending. Taking it easy.
    Zach: 355 x 1, 285 2×3
    Did regional wod 4 right after!

  5. Back is kind of messed up, so just did the warmup today of weighted box jumps with 30# DB to 16″ box and 10 (per leg) barbell loaded step ups to a 24″ box.

  6. 3 sets of 10 paused front squats with a 50# ball, then…
    3 min AMRAP
    4 Ball-slams (50#)
    4 FSQTS (50# ball)
    4 Plyo pushups (on ball)
    3 rounds + 11 reps
    (first metcon in 2 months)

  7. Chelsey Rumfola says:

    Chelsey’s Box Squat
    205 x 1
    145 x 3
    155 x 3
    165 x 3

  8. Box Squat
    155# PR!
    95# x 5 x 5

  9. lindsay says:

    front squat
    155# 1rm
    95# 5×5

  10. whitney tullis says:

    I did my squats at home. Weighted bulvarian split squats and tabata squats.

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