Wednesday, November 17, 2010

Squat Complex


Buy-in
NORCAL Warmup

WOD
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets. 
Cash-out
Stretching

Test: front rack external rotation.
  1. lay on back with arm up, low band side distraction, KB overhead, lock out elbow with other arm; externally rotate.  collect 1-2’ each arm.
  2. arm overhead, elbow bent back, high band distraction behind and to the side on upper arm,  arm to head with other arm, contract-relax 2’ each.
  3. On back, arm toward front rack external rotation, ball between scapula and spine. 2’ each.

3 comments:

  1. CW: 460#
    OHS: 90#
    Front Squat: 175#
    Back Squat: 195#

    I was deceived at first about the overheads; We were using the 35# womens bar. I thought we were using the men's at 45#. It's o.k., though; my max was really a max.

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  2. 55# OHS; 105# FS; 115# BS = 275#. PR's all around. Happy about this. Yay, barbells!

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  3. 70# OHS; 100# FS; 115# BS=285# PR's all around for me too...and no failures for a change! Guess I need to add more weight next time :) Really fun one.

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How'dja do? Waddya think?