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Monday, 12-1-2014

30
Nov

Monday, 12-1-2014

 NEW SQUAT CYCLE BAYBAYY!  I haven’t hyped this one up much but we will be running a SHORT and VERY SWEET Squat Cycle.  It is only THREE WEEKS long and involves squatting FOUR TIMES PER WEEK (Mon/Wed/Fri/Sat).  Some of you may know this one but it is the “Smolov Jr” program which is the beginning phase of the lengthy full Smolov Cycle.  However, we are going to MODIFY THE VOLUME of this cycle by 20-33% to ensure we fit in some conditioning, proper warm-up, high fives, etc.
 
There is an APP you can purchase for this one too.  Please get it before you start Monday to track your progress along with posting to the online whiteboard each session.
 
smolov app
 
We could also call this our Holiday strength cycle to keep y’all focused on your fitness during the Holidays =)
 
More details on what to expect for Squatting and non-squatting days over the next three weeks (in tomorrow’s post).
 
Workout of the Day
Week 1 of 3, Day 1: Back Squat  4×6 @ 70% of 1 Rep Max
*Don’t have a 1RM?  No problem, your coach will help you find a solid starting point for this week.
 
then,
 
For time:
30 Double Unders
20 Push Press 95/65
30 Double Unders
15 Push Press 115/80
30 Double Unders
10 Push Press 135/95
30 Double Unders
5 Push Press 155/105
 
*Push press only
 
Post your scores to the Whiteboard.

 

 

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