A1) Push Press: 5-5-3-3-1-1-1
A2) L-Sit: Max Effort
MetCon – For Time:
50 Burpees Over the KB
100 KB Swings (50/35lbs)
50 Hand Release Push-Ups
Here is a re-post from last night…because it is SO IMPORTANT, and most of you don’t go back and read days you miss!
BBQ’s, lake parties, beautiful weather, outdoor activities and pool-side weekends…ahh yes, Summer is upon us. While some are attempting to get into beach body shape, others of us have a different agenda. The CBo agenda. The squatting agenda.
Many of you know that squatting is close to my heart due to my battle with Bird Leg Syndrome (BLS). It’s a life-long endeavor to fatten these puppies up into Paul Bunyan-esque tree trunks that move weight like a freight train. It’s Summer 2013, and that means it’s time to get Jacked and Tan. And what better way to get that backside poppin’ out of your swimming suit than by participating in the CFKT 2013 Summer of Squats?
We’ve drastically improved SOS this year with a new format, a competition-style finale to measure improvement…and word on the streets is we’re getting some sweet action t-shirts made too! Needless to say, it will be easier to participate, track your points, and you’ll get a bigger payoff for all your hard work.
To make the scoring system easier to understand, we’ll be measuring our progress by using dollars and cents. In order to calculate how we receive some squattin’ change we first need to set a baseline. For those participating, you will need to test your 1RM back squat, front squat and overhead squat. Over the past 10 days we have done that with regular gym programming. If you missed one, make it up on a Saturday open gym!
Once you have your new set of 1RM’s, this is how you earn your squatting cheddah:
· -Back Squat money: reps @75% of 1RM or higher counts as a penny
· -Front Squat money: reps @75% of 1RM or higher counts (full cleans count) as a penny
· -Overhead Squat money: reps @75% of 1RM or higher counts (full snatches count) as a penny
· Keep your dollars in separate “accounts”, because when you match a dollar across all three accounts, you will receive a $.50 bonus!
I back squat 100 pounds for a 1RM. On Monday, I squat 75lbs (which is 75% of my 1RM) for 3 sets of 5, equaling 15 reps. I now have $.15 added to my back squat account!
So the Summer of Squats (SoS) begins Monday, June 24th. It will run through late August, the exact date not set yet. So be ready to load up some bars and get to getting!
If there are any questions surrounding SOS 2013, please post to comments.