Friday, 29 JUNE 2012

Strength-focused day!  Partner-up and let's build your overall work capacity!!

Lots of squats!

7-7-5-5-3-3 reps of:
Back squat
Front squat
Overhead squat

NOTE:  Complete full sequence (7-7-....3) for each exercise before moving on to the next (i.e. do all back squats first, then move to front squats, and end with overhead squats)
NOTE2:  Concentrate on FULL RANGE OF MOTION on the squats.  It is better to go lighter weight and full ROM and it is to go heavy and not break parallel!!  Don't cheat yourself!!
NOTE3:  Use the racks, safety straps, and a spotter!!

Post loads for each lift to comments.


The Jumptoc said...

Great morning, and good to see old friends and make some new ones!

My #s went
Back-135, 155, 165, 170, 175, 185
Front-115, 115, 125, 130, 135, 140
Overhead-65, 65, 75, 75, 80, 85

Overhead was a lot harder than I thought it would be...I really need to focus on my form as well.

The Jumptoc said...

PS...the "Jumptoc" is PJ

Adam said...

PJ - glad you clarified the Jumptoc handle...I was wondering who that was! It was nice to meet LTC W. this morning as well.

I didn't bring my book today, so glad PJ posted. I was same for back and front squats.

OHS: 95-115-120-125-130-115

I backed off on the last set of OHS so my wrist could recover a bit.

It felt great to get in a lot of reps of heavier weight with squats. Have a great weekend!

JC said...

Back- 135, 155, 165, 175, 185, 225
Front- 135, 145, 155, 165, 175, 185
Overhead- 70, 75, 80, 85, 90, 95