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Monday, 7-14-2014

13
Jul

Monday, 7-14-2014

Week 2, Day 1
 
Why the Squat cycle?  Well, if there is ONE movement we would love for you to 1) master and 2) develop solid motor patterns and 3) build MONSTROUS amounts of strength in, then it would be the Back Squat.  We consider the squat to be the fundamental movement.  If I had to rate the next two lifts to master it would be the 2) Snatch (full) and 3) Clean (full) and Jerk.  Master ALL THREE of these lifts (and get STUPID strong with them) and you will be able to master any other barbell, KB, DB, or awkward object lift out there.
 
Don’t be afraid to take another week of “Squat Rehab” if you squat is still not fully developed – we still have 4 full weeks ahead =)

Your 60% should start feeling like a light warm-up at this point.
 
Workout of the Day
Back Squat
1×4 60%
1×4 70%
1×4 80%
1×3 90%
2×4 90%
 
 then,
 
9min AMRAP
14 Deadlifts 155/105
7 Handstand Push-ups
 
*Sub KB Strict Press for today’s HSPU if you do not have HSPU with 2 Abmats or less
*Go light and fast on the Deadlifts
 
Post your scores to the Whiteboard.

 
 
 
 

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