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We will be working on squats today as the strength portion of our class. Concentrate on working on your form and depth of squat. By now everyone should be working on low back squats so if you have any questions of what a low back squat is or how to perform on make sure and ask your coach. They will be glad to teach/review it for you!
Squats: 3×5 at 60% – 70% of you 1RM for you working set weights. Everyone should know your 1RM by now and if you don’t talk with your coach for a working set weight. The warm-up and working sets should be performed with good pace and form.
3×5 warm up sets. Start at a weight you can easily perform 3 reps and increase from there to your working weight.
3×5 working sets. Once you reach this weight you will remain at it for you final 3 sets of 5.
wod: max effort 6 minutes
sit-ups for 2 minutes
push-ups for 2 minutes
medball slams for 2 minutes
Your score is the total combined number of reps from each exercise of the 6 minutes of work.
