Barbell Week of 03-28-16
Tuesday
Back Squat Waves, 1-2-3-4-5
Rest 30 Seconds Between Sets
First Wave Up Start at 70%
5 Waves, Work Up in Weight if Possible
Thursday
Deadlift 5 x 10, 3 x 5, 2 x 2
In Remaining Time,
Split Squat Sets of 10
Heavy Farmers Carries
Barbell Week of 03-21-16
Tuesday
Back Squat 10-8-6-4-2-2-4-6-8-10
Deadlift Singles Up to 90%
Thursday
Five Rep Max Banded Deadlift
5 Sets to Failure at 80% of 1RM
Barbell for the Week 03-14-16
Tuesday
5 x 8 Back Squats, Increase Weight From Last Week
5 x 5 Tempo Front Squats 51X1
Sets of 8 Single Leg RDLs
Thursday
Deadlift Waves:
1 Rep, Rest 30, 2 Reps, Rest 30, 3 Reps, Rest 30, 4 Reps, Rest 30, 5 Reps
5 Waves, Rest as Needed Between. Increase Weight Between Waves if Possible.
5 x 10 Good Mornings
Barbell for the Week of 03-07-16
Tuesday
Back Squat 5 x 10, increase weight from last week
Pause Front Squats 4 x 5
Front Rack Step Back Lunges 3 x 10 (5 each)
Thursday
Deficit Deadlift 5 x 1
2 Pause Deadlift 4 x 4
Sleds and Farmers In Time Remaining
Barbell for the Week of 02-29-16
Tuesday
Back Squats 5 x 12 60%
Burnout Set(s)
Hip Thrusts for Sets of 20
Thursday
Deadlift 10 x 10 70%
Yoke and Farmers Carries
Barbell for the Week 02-22-16
Tuesday
Squat Challenge #3
Back Squat 10 Sets of 10 @ 70%
Thursday
5 x 1 Rack Pulls From Above The Knee
5 x 2 Conventional Deadlift
Accessory Work:
DB Lunges + Farmers Carry + RDL
Homework
Come Support Your Fellow CrossFit Chimney Rock Lifters At The WNPF Meet Sunday Feb 28!