Patriot – Tuesday 140902

You’ll notice this is the second week that we’re working with 1 set of 20 reps on your squat. We’re doing this for a couple reasons:
a) High rep squatting is a good stimulus – relatively heavy weight for a larger number of reps provides a different jolt to your body than you’d get with 3s and 5s or even 10s. You’re supporting the weight for a longer period of time, so it is also good for your stability and core strength.
b) Throwing in these high rep sets occasionally will eventually train you to be able to perform your 3s and 5s at a higher percentage of your 1RM by allowing you to work more efficiently at a higher weight.
c) Because Aaron is mean. There, I said it.

You should adjust this week’s set based on how last week felt. If you made your set last week, increase the weight. 3-5% should do it. If you made your set last week and felt like you could have done another 40, increase the weight even more. If you failed, try the weight you failed at again.

This work set should be really, really hard. Like you feel like you can just barely complete the last 5 reps hard. Choose your weights accordingly, now that you know what it felt like to do a set this big. ~Erika PCF

RX’d

Level II

Level I

20 Reps

Adjust based on last week.

30-20-10
KB Swing (70/53)
Ring Dips
Box Jump (24/20)

20 Reps

Adjust based on last week.

30-20-10
Russian KB Swing (70/53)
Ring Dips 21-15-9
Box Jump (24/20)

20 Reps

Adjust based on last week.

30-20-10
KB Swing (53/35)
Assisted Ring dips (21-15-9)
Box Jump (20/16)

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