4/21/2015

20
Apr

4/21/2015

Add weight to the last time you did back squats. You may need to make smaller increments, even a total of 2.5 or 5 pounds this time compared to last. We want to increase the weight to follow the linear progression that most of you should be able to follow. If you CAN’T complete the first set of squats, do 5 sets of 3 at an increased weight.
The conditioning is a version of the 2014 Regionals final workout. The actual workout was for time: 64 pull ups and 8 OHS at that heavy weight. Tommy Hackenbruck placed first in the world for that workout in a blazing 1:31. Knowing this, we want to emulate doing a good amount of pull ups in 2 minutes, then attempt a few heavy OHS in another 2 minutes. Choose a pull up scale that allows you to get 30+ in 2 minutes, and choose a heavy OHS, 90-95% of your 1RM. OHS will be taken from the ground.

Strength

Back Squat
3×5 add 5-10 lbs to last week’s number

Conditioning

AMRAP pull ups in 2:00
AMRAP OHS in 2:00, 205/135#

2 Responses

  1. Aileen

    Becca 90 / 22 green / 12 45#
    Sara 95 / 27 band / 17 45#
    Carter 225 / 26 / 22 35#
    Christian 125 / 20 rr / 20 35#
    Tanya 110 / 45 jpu / 25 35#
    Wax 225 / 34 / 20 95#

  2. Vin

    Gabe 275
    O 205
    Nate 245
    Trish 85
    Amanda 165
    Britt 145
    Danielle 115
    Dinger – 195 ? cant see
    Sizzle 205
    Taylor form
    Lisa 85
    NIck S 110
    Grant 275
    John R 175
    Ron 275
    Matt 235
    Brian 185
    Dave S 245
    Bobby G 135
    Craig 155
    Drew 185
    Deeks 275
    Court 125
    Molly 105
    Stacey 100
    Kelli 100
    Deery 295