05/04/2016 More Squats for May

Congrats to CFS member Chance Hildreth for completing his first full marathon!

Congrats to CFS member Chance Hildreth for completing his first full marathon!

WOD:

3 Back Squats @ 60%
10 Burpees
3 Rounds

6 Back Squats @ 50%
10 Burpees
3 Rounds

9 Back Squats @ 40%
10 Burpees
3 Rounds

It’s the second Squatting workout of the week. If you are a little sore from Monday, make sure you warm up well and are ready to squat again!  It is ok to be sore and still use those same muscles when you don’t particularly want to, and if your ‘70%’ isn’t what it usually is,  that is perfectly ok too.

Each section (3 x 3 rounds) should take roughly the same amount of time since the load is decreasing and the volume increasing. The last set might take a little longer given you will be fatigued at this point. There is no rest between sets.  You will need to change your weight while you are on the clock.

If the percentages are a little confusing, then go more with how you are feeling for the day. Basically, the first sets of 3 should be HEAVY for 3 reps, and then so on for the next sets.

Fitness: We suggest you use the same load across the 3 sets. A moderate load, so that 3 reps is relatively easy, 6 reps is manageable and 9 reps feels hard for them but they can still do it in one set.

 

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