Thursday, January 18th, 2017

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Deload week is coming next week. You have all worked incredibly hard over the past 3 weeks on this squat cycle. Now it’s time to recover properly. The percentages will be low and you may be tempted to add more weight than what’s prescribed. Be smart and stick to the program exactly how it’s written. Our next strength cycle will start the following week.

Squat Program – Week 3: Day 2
Front Squat
Warm Up Sets: 40%x5, 50%x5, 60%x3 – all percentages x 90%
5 Reps @ 75% of 90% of 1RM
3 Reps @ 85% of 90% of 1RM
1+ Reps @ 95% of 90% of 1RM

WOD
3 Rounds:
12 Slam Balls (40/20#)
150m Farmer Carry
12 Push Press (95/65#)

L1: 25’s/18’s, L2: 35’s/25’s, L3:53’s/35’s, L4: 70’s/53’s

Squat Accessory Work:
3 Rounds:
5 Box Step Ups (each leg) w/ DB’s in each hand

L4
PDiddy 900
Jared 644
“69” 933
Travis B 1024
Marion 655
Chase 1016
McKown 759
Joe H 737
Herder 1143
Max L 711
Kapitan 834
Erin 953
Paul 1000
SPK 858

L3
Vance 924
Beth 856
Jeff 934
Sully 1019
Smitty 917
Hollywood 1043
Bill H 928
Annie 847
Josh W 941
Zach 735
Joe M 807
DP 1009
Jeff L 915
Susie 954
Michelle A 1029
Ren 842
Goodnow 923

L2
Best 926
Aimee O. 907
Jim 930
Michele 810
Christine 809
LC 706
Sean 850
Deanna 1001

L1
Bill F 544
Kyle G 629

MOD
SueAnna 840
Shawn 830
Paytra 825
Fran 810
Erin 929
Liana 939
Barb 1120
Laura T 915
Enger 856
Amber 926
Carol 801
Rebecca 955
Kelly G 900
Amber 926
Carol 801
Rebecca 955
jenny alt.
Grace 746
HMroz 832
David F 914
Dave N 1155
Michael 948
Steph Simons 820
Jack 820
Brad 829

___________________________________________________________________
Endurance

AMRAP x 18:
100m Farmer Carry (35/25#)
18 Slam Balls (40/20#)
12 Push Ups
6 Shuttle Runs (down and back)

Mobility
3 minutes of active foam roller/lax ball mobility on calves and achilles

Schroeder 5+32
Brett 5+14
Woo 3+8
Ashleigh 5+34
Terra 5+35
SM 5+35
Jon S 4+34
Val 4+28m
Trina 5+1m
Munique ?m
Shaq 5+1
Cory 5+2
Belinda 5+33
Amy B 5+1m
Connor 5+33

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