Tuesday 160906

As many rounds as possible in 10 minutes of:
60 Double unders
30 Alternating dumbbell power snatch

Post reps to BTWB

Paul always knows when a camera is about to take a photo.

Paul always knows when a camera is about to take a photo.

A while back we did a squat program that was based on German volume training.  The first week most people were very sore and there was even a Facebook page dedicated to the program where people could vent.  By the end of the program most had seen a gain in muscle endurance for their squat which was the overall goal.

Starting this Friday and continuing for the next 3 weeks, I’m going to program another squat program with the overall goal being two fold, muscle endurance but also strength gain.  The program will include both the back squat and the front squat.  The program I based our programming on is The Hatch Squat Program.  Some of you might be familiar with the Hatch program, which calls for 2 days a week of squatting.  I’m modifying ours to benefit our overall general physical preparedness.  

Over the next 3 Fridays we will be using percentage of our 1 rep back squat and front squat and be doing multiple sets at varying percentages.  The overall volume ranges from 48 total reps to 56 reps total for both squats and the percentages range from 60% – 85% depending on the number of squats.  Everything will be explained in greater detail in class, but I wanted to program a consistent squat program for those of us that are looking to make gains in our squat or have more exposure to the squats.  The purpose of the advance notice is to give you plenty of time to plan accordingly.  The goal with the 3 week program will be consistency so try and make Friday WOD’s for the next 3 weeks.  Don’t worry if you are new and don’t know what your maxes are.  The program will make you comfortable with the 2 squats and we will have a plan for everyone. 

To make things a little easier on you, you’ll be using the following percentages for the lifts:

60%, 65%, 70%, 75%, 80%, 85% of  your back squat max and 60%, 70%, 75%, 80% of your front squat.  Sets and reps will vary, but if you know the above percentages, you won’t have to spend too much time with a calculator in class.

If you have any questions, you can email me at eric@crossfitverve.com

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