physical. 10/19/15


    Back squat:

    Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

    Up to 5 minutes rest, then:


    2, 2, 2, 2, 2

    Starting at 60% of previous 2RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find designated weight, take them. Conversely, if max is reached in set 3/ 4, do not finish remaining sets.

    Reminder for both lifts: Position and range of motion always govern weight.

    And then, as skill work/ cool down:

    Squat practice (Up to 50 reps- wall squat, bands, mace squat, 1/2 halo squat as assistance if needed)
    Turkish Get-up practice (Up to 10 reps- Max weight 35lb. W, 55lb. M- skill work weight)
    10 minutes Airdyne (Forward or arms-only @ 50% or less)

    Intersperse squat practice reps and Turkish Get-up as desired.

    (Reading required at the bottomProceed with caution… )
    It’s a good day for a story: Drinking Games, from War of Attrition.