Friday August 2nd, 2013

CoreFit:

Goblet Squat up to a solid 5 reps. If form is good here, progress to a solid 5 in the back squat with empty bar. 

Continue loading and decreasing reps as form is solid. Build up to a solid 2-3 reps. 

If not here yesterday super set with pull-ups. 

+

In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

CrossFit:

A.
Back Squat build to a 1- RM.

A good guide on how to build:

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

For sets 4,5 and 6 make sure a coach is observing to watch form and ensure proper depth.

+

In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.