Feb
03
2020

CROSSFIT SYOSSET/ MONDAY, FEBRUARY 3RD

LIFT:

WE ARE GOING TO START DOING THE 20 REPS SQUAT ROUTINE.
START BY TAKING 55% OF YOUR 1 REP MAX AND THAT WILL BE YOUR STARTING WEIGHT.
WE WILL BE DOING THIS TWICE A WEEK, MONDAY’S AND THURSDAY’S FOR 8 WEEKS.  TRY AND RAISE THE WEIGHT BY 10 LBS EVERY TIME WE DO IT, SO THIS WOULD BE 20 LBS A WEEK.  THERE WILL MOST LIKELY BECOME A TIME WERE THE 10 LBS IS TOO MUCH TO RAISE IT.
SO DON’T, YOU CAN RAISE IT BY 5 LBS TOTAL INSTEAD OF 5 LBS ON EACH SIDE.

WHEN YOU TAKE THE BAR OFF THE RACK TRY AND GET THE 20 REPS DONE RELATIVELY QUICKLY BUT MAKING SURE THAT YOUR FORM IS 100% AND YOUR RANGE OF MOTION IS ALL THE WAY DOWN AND ALL THE WAY UP!
JUST BECAUSE THE WEIGHT STARTS TO GET HEAVY DON’T CUT YOUR REPS SHORT BY DOING HALF THE WAY DOWN.
PLEASE, PLEASE, PLEASE MAKE SURE YOU DO FULL RANGE OF MOTION.  I REALLY DONT WANT TO SEE HALF RANGE OF MOTION SAYING YOU’RE RAISING THE WEIGHT EVERY WEEK IF THEY AREN’T REAL REPS.
YOU MAY REST WHENEVER YOU WANT DURING THE 20 REPS BUTTTTTTTT AND THIS IS A HUGE BUTT!
YOU MAY NOT RETURN THE BAR TO THE RACK UNTIL YOU ARE DONE WITH ALL 20 REPS.
IF YOU CAN’T DO ANYMORE THEN YOU STOP AND DO THE SAME WEIGHT THE NEXT TIME WE DO IT.
YOU DO NOT CHANGE THE WEIGHT TILL YOU ARE ABLE TO COMPLETE ALL 20 REPS.

SO, TODAY WE’LL BE TAKING THE 55% OF OUR 1 REP MAX AND STARTING THE 20 REPS SQUAT ROUTINE, ENJOY!
REMEMBER, DEEP BREATHE IN, TIGHTEN UP YOUR CORE AND STAY TIGHT FOR THE WHOLE 20 REPS.
HOLD YOUR BREATHE AND STAY TIGHT DURING THE REP AND RELEASE THE AIR AT THE TOP.

BACK SQUAT
20 REPS

WORKOUT:

15-12-9

POWER CLEAN @185/115
RING DIPS (MODIFY WITH BAR DIPS OR PUSH UPS) NO BANDS ON THE RINGS, MODIFY TO BAR DIPS.

REST 3 MINUTES

21-15-9
POWER CLEAN @135/95
RING DIPS

 

Copyright © 2016 CrossFit Syosset