4/9/18

8
Apr

4/9/18

Program Description from Comptrain:

Two goals – Strength, and Durability. There is no substitute for raw power in athleticism. Yet with that raw power comes a responsibility. To take care of one’s body. To be strong is one piece. To be able to use it is another. When we increase our raw power *and* our ability to use it through proper positioning and mobility… we turn bulletproof. We’re moving better while we set personal records. We’re less injury prone, allowing us to train hard throughout the week. We increase our understanding of the simple, yet highly effective slow lifts – the squat, deadlift, and press. And, most notably… we become very, very strong.

 

LIFT
Back Squats completed every 2 min
Wave #1
Set #1 – 6 Back Squats @ 65% of 1RM Back Squat
Set #2 – 4 Back Squats @ 70% of 1RM Back Squat
Set #3 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 70% of 1RM Back Squat
Set #5 – 4 Back Squats @ 75% of 1RM Back Squat
Set #6 – 2 Back Squats @ 80% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 75% of 1RM Back Squat
Set #8 – 4 Back Squats @ 80% of 1RM Back Squat
Set #9 – 2 Back Squats @ 85% of 1RM Back Squat

CONDITIONING

Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 17/13 Calorie Row
Even Minutes – 8 Burpee Box Jump Overs (24″/20″)

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