Wednesday, June 24, 2015

Back Squat Wednesday!

More Words of the Week! Read "GIVING UP" for a look at bailing out and how to safely miss a lift.Words of the Week image

Amp White Sox Outing! July 19. See all the great perks here! White Sox Amp Outing

Registration for the Amplify Open is here! August 8-9 Team Competition. Get involved! 10891694_890917770949706_1027422878764229076_n

WEDNESDAY Strength Back Squat [YouTube] Complete 5 Sets of 3 Reps Tempo Back Squat. Start at 65% of 1repmax and increase each set as long as you maintain correct tempo. Tempo: 3-2-1-1

Conditioning For Time: 16-15-14-13-12-11-10-9 Reps Of: Toes to Bar 4-6-8-10-12-14-16-18 Reps Of: Overhead Squat (#95/65)

* Beginners: sub Kipping Knee Raises and Front Squats as necessary.

Post Workout Tabata: Perform each exercise for 20 seconds “on,” 10 seconds “off.” V-ups & Supermans. Alternate movements for 16 Rounds.

Pause Back Squats Our decent will be slower. Tempo: 3-2-1-1