Squat Waves – Week #3
Each set to be completed “On the 3:00”:
Building upon last week, moving into week 3 of 4 on this specific repetition scheme.
Wave #1
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat
**POST CLASS OPTIONAL WORK** DO THIS BEFORE THE RECOVERY!
BODY ARMOR
Part #1
3 Sets, Not for Time:
10 Deadlifts
15 Matador Bar Dips (Video) (box dips if not able)
20 Sit-Ups
Rest 2:00 between rounds.
Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.
Part #2
3 “Giant” Sets:
Max Bodyweight Bench Press
200m Kettlebell Carry*
Rest 2:00 between rounds.
On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.
*On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)
RECOVERY
**IMPORTANT** Only do the recovery today if you ARE NOT doing the post class body armor!!**
3 Sets, Not for Time:
10 Banded Good Mornings
15 Diamond Push Ups
20 Sit-Ups
Rest 2:00 between rounds.
Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.