12-6-21

When Coach is Talking...


  • When coach is talking, you are not.

  • When coach is talking, you are not moving around the room.

  • When coach is talking, you are not putting away weights or getting out equipment.

  • When coach is talking, that is the only thing happening in the room.


Squat Day!

Back Squats 1RM

0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x70%

10:00-3x80%

12:00-2x80-90%

14:00-2x80-100%

16:00-1xBig

18:00-1xHuge

1RM on TWO MINUTE approach. (faster than usual) Some people will flourish with this approach but, it will be rushed for others. So, be flexible with percentages to be successful for at last 9/10 sets and get a heavy single on the board.


PART 2

For Time: 12 min max

21-18-15-12-9-6-3

-Thrusters

-T2B


95/65, T2B

75/55, T2B

75/55, Toes Close to Bar

65/45, Hanging Knee Raises

55/35 Toes to KB or Hanging knee raises

This should be FAST. If scaled properly, this should be finished under 9 minutes. But, if things fall apart, you've got till the 12:00


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