Strength
Back squat
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 95%
Workout
“Helen”
3 Rounds for time
Run 400m
21 KB Swings (53/35)
12 Pull ups
Compare to 2/3/2017
Squats are kinda heavy, so get your reps in for warm up – air squats, hip circle work, ankle mobility, lizard stretch, empty barbell pause squats, slow tempo squats with a pause, etc.. You should be getting in at least 3 warm up sets (not counting with an empty barbell) before you load up 65%. Everyone should be doing something between sets to improve their squat. Coach on ya for not hitting depth? Heels coming off the ground? Knees caving in? That doesn’t mean load up more weight and having another crack at it. Take a step back, tell you ego to shut its pie hole, and talk with your coach about what you can do to improve on some faults.
Helen we’ve done 5 times at Old City. This should look familiar to last weeks workout with pull ups and heavy KB swings, so you should be ready. The weight is lighter but the intensity will be jacked up since it’s *only* 3 rounds. What do you think.. under 12 minutes for this? See what you’ve got in the tank and empty it.