07/14/14

arnold-squat (1)

Strength cycle begins today!  We’ll be doing Hatch again and I’m so excited about it.  Last June, July, and August we did Hath and we had some very big PRs as a result of this cycle.  We will do Back Squats and Front Squats every Monday and Wednesday.  Those of you who were here last Summer should remember that the Back Squats are based off of 90% of your 1RM.  Only your Back Squats though.  Your Front Squats will be based off of your true 1RM.

Also on Friday we will begin a Deadlift cycle.  It will be much shorter than our Squat cycle, but just equally effective.  We did it this past winter and we had people pull some BIG weight up off the floor!

I’m excited to get this going and I hope you guys are too.  We will still be doing plenty of Olympic lifts so don’t worry and think we will neglect those!  The Snatch and the Clean and Jerk will always be a staple in our gym.  (And Squats. And Bacon. And cute little puppy dogs.)

Strength

1) Back Squat: (Based off of 90% of your 1RM)
1×8 @ 70%, rest exactly 2 min
1×6 @ 75%, rest exactly 2 min
1×4 @ 80%

2a) Front Squat
4×4 @ 70% – No rest before going to B

2b) Rope Pull-ups
4 X ME (Max Effort) – Rest 45 sec

NOTE: 2a and 2b are supersets.  You will do 1 set of A and then one set of B.  Then you will rest 45 seconds.  Example:  Do 1 set of FS @ 70%. Immediately perform 1 set of ME Rope Pull-ups.  THEN rest 45 seconds and repeat 3 more times.

Conditioning

21-15-9
Ring Dips
TTB