It’s a new month, that means we need new goals on the goal board!
We have a new schedule starting Monday April 29th. To read and see the schedule CLICK HERE
Bring a Friend day is this Thursday! All classes are free all day!
Today is the start of a new back squat cycle. Since we can consider this the “off season” why not get a little stronger? This progression might seem a bit difficult, but it’s actually pretty basic. The idea is taken from Jim Wendler’s 5/3/1 program. If you want to you can click on the link and it will explain in depth pretty good.
This cycle is super simple, doesn’t require a lot of volume (as far as reps and sets go) and it simple to put into a class setting. We’ll be doing this stuff for the next 8 weeks so hopefully you guys will enjoy it. The thing to remember with something like this is that it will feel easy as you start out. The whole point is that as the weeks go on this gets more and more difficult and that is the point. You need to give yourself time to adapt to this and that means adding weights slowly.
Now the biggest thing you can take away from this. If you want to see results, and the best results possible, then you have to be committed each set. When I say committed, I don’t me committed to back squatting. I mean you make every rep as perfect as possible, and as fast as possible. You put all of your effort into that 1 set, then you rest and repeat. So many people just go through the motions either warming up and even sometimes on their early sets. If it feels easy, it doesn’t mean that it’s a waste of time. That’s the time you need to focus on preparing yourself for the heavier loads by moving perfect and with great technique. If you do this you will PR at the end of the 8 weeks, I promise.
A. Back Squat
5 reps @ 65%
5 reps @ 75%
5 reps @ 85%
*Use 90% of 1 RM for percentages
*After each set run 100m with wallball
**13 Min Cap