Tuesday, January 2nd, 2018

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Squat Program – Week 1: Day 1
3×5 Back Squat
5 Reps @ 65% of 90% of 1RM
5 Reps @ 70% of 90% of 1RM
5+ Reps @ 85% of 90% of 1RM

Skill Work
2 Minutes – Max Double Unders or Single Unders
(Divide SU by 3 and round up to nearest number for score)

WOD
5 Minute AMRAP:
10 Front Squat
10 Burpees
L1: 75/55#, L2: 95/65#, L3: 115/75#

Squat Accessory Work:

5×5 Back Rack Box Step Ups – Pick a moderate weight

*2 Scores for the day – Total DU/SU and AMRAP

L3
PDiddy 167/ 3+12
Tonya 75/ 3+2
Smitty 113/ 4+2
Big Ben 132/ 2+10
Angie 72/ 3+9
Jared 131/ 3+18
Jenny 51/4+7
Christa 124/3+15
Garza 195/4
Carolann 100/3+17
McKown 188/3+8
Chase 104/3+5
Cory 206/4+16
Heim 148/3+10
Bob 75/4
Toph 65/3+8
Herder 63/3+6
Max L 161/4+8
Bachli 28/3
Mer 130/4+6
Sarah 175/4+10
SP.K 170/3+9
Bill F 206/4+9
Joe 152/4
Danny 86/3+10
Kyle 166/3+5
Erin 157/4+7
Aimee F 163/3+10
Kirk 194/4+13
Michelle 93/ 3+11

L2
JFruh 95/ 3+4
GLord 59/ 2+5
Josh 37/ 3+2
Max  / 2+15
Michele 76/ 3
Jeff 122/ 4
Vance 128/ 4
Caleb 40/3+1
Budge 70/3
McKay 105/2+6
Scotty P 80/2+5
Porita 74/2+14
Brad 2/3+11
Papa Smurf 186/3+4
Kapitan 127/3+15
Travis M 78/3+7
Mike G 72/3
Loveland 111/3+16
Josh 40/3+3
Dave 95/2+7
Chris 133/2+15
Annie 130/3+6
Darren 99/3+5
6’9″ 82/2+10
DP 164/ 3+10
Beth 71/ 3
Denise 93/ 2+19
Alan 83/ 3

L1
Richard 53/ 3+7
Jim 63/ 3+12
Gary 88/ 2+16
Tammi 113/ 3+5
Fran 67/ 2+7
Aimee O. 76/ 3+5
Barb 70/ 2+3
Kristin 82/2+5
Amber 50/2+5
Hollywood 150/3+1
John A 70/3+5
Mroz 145/2+14
Travis 118/3+18
Jeff 87/3
Nataleigh 79/ 3+2

MOD
Paytra 51/ 2+17
Carol 66/3+11
Thomas 59/2+19
Bre alt.
Mick 70/3+6
KK 132/3+14
Chad 84/3

 

What is habit based nutrition you ask? It is a method taught by Precision Nutrition to simplify nutrition by making a changing your relationship with food for the long haul rather than dieting in a way that you can only maintain for a short period of time.

Precision Nutrition is the leading organization in nutrition coaching and education for coaches. They have worked with over 200,000 people across 100 different countries. That kind of success is only built my a methodology that works and is lasting. Coach Jocelyn has been trained under this system and is bringing the expertise and knowledge directly to you in this 6 week program.

Learning the methods in this 6 week program will set you up for success by helping you create lasting lifestyle changes. In the same way you must come to the gym regularly to see results to maintain or improve fitness you must also be consistent with nutrition. Picking a diet that you can only sustain for a few months is like doing “2 a days” for many of us. You may see big results in that short window, but it is likely you will reach burnout and take a break from the gym (or binge eat all the food you missed). In the end this leads to going backwards in terms of reaching our goals.

Have you made the decision yet? Have you signed up yet?

Don’t miss out on this amazing 6 week nutrition foundation program with Jocelyn!!  Learn to he a healthier version of yourself!  Real Food, Real Life!

Limited to only 10 participants!!

What is habit based nutrition you ask? It is a method taught by Precision Nutrition to simplify nutrition by making a changing your relationship with food for the long haul rather than dieting in a way that you can only maintain for a short period of time.

Precision Nutrition is the leading organization in nutrition coaching and education for coaches. They have worked with over 200,000 people across 100 different countries. That kind of success is only built my a methodology that works and is lasting. Coach Jocelyn has been trained under this system and is bringing the expertise and knowledge directly to you in this 6 week program.

Learning the methods in this 6 week program will set you up for success by helping you create lasting lifestyle changes. In the same way you must come to the gym regularly to see results to maintain or improve fitness you must also be consistent with nutrition. Picking a diet that you can only sustain for a few months is like doing “2 a days” for many of us. You may see big results in that short window, but it is likely you will reach burnout and take a break from the gym (or binge eat all the food you missed). In the end this leads to going backwards in terms of reaching our goals.

Have you made the decision yet? Have you signed up yet?

Don’t miss out on this amazing 6 week nutrition foundation program with Jocelyn!!  Learn to he a healthier version of yourself!  Real Food, Real Life!

Limited to only 10 participants!!

_________________________________________

ENDURANCE

6 Minute AMRAP:
30 Double Unders
6 Back Squat (115/75#)
6 Burpees
-rest 90s-
6 Minute AMRAP:
30 Double Unders
8 Front Squat (95/65#)
8 Burpees
-rest 90s-
6 Minute AMRAP:
30 Double Unders
10 OH Squat (75/55#)
10 Burpees

Core Down
10 Candle Stick Rolls

Mandy 3+6/2+30/2+35
Brett 5/4/2+44
Shaq 3+7/2+30/2
Terra 5+30/4+5/3+30
SM 6+1/4+30/3+30
Riad 3+35/2+43/2+8
Kevin 4+30/3+30/2+33
Sully 4+9/3+30/2+36
Belinda 5+14/4+4/3+40
Joe 3+42/ 2+34/ 3
Patrick 3/ 3+13/ 3
Shannon 2+33/ 2+32/ 2+32
Erika 4+15/ 3+15/ 2+32
Trina 2+25/ 2+21/ 2
Walter 3+90/ 2+98/ 2+73
Jen R. 2+38/ 2+10/ 2
Ellie 3+10/ 3/ 3+33
Bre 2+10/ 2+5/ 1+14
Kristi 2+38/ 2+30/ 2
Melanie 2+30/ 2+10/ 2+15

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