4/15/2013

4/15

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.,30,4.30,5.30,6.30

Max Effort Back Squat Warm Up

Team... there seems to be some confusion on the max effort Squat warm up.  This is ONE, count em.... ONE.  Heavy squat.  thats it.   It should not take you more than 5 sets to get to your max effort.  3-4 of those sets should consist of 1 repetition.  Thats it.  There should not be multiple sets at a heavy weight.  You should not be doing mult reps at a heavy weight.  One.  Just one rep.... at a max effort weight.  Thats it.
For exp.....for me.... at a current max of 385
135- three to four times
225- once
275- once
315- once
365- once
depending on how that rep feels... I may go for my max.... or heavier.... or I may be done.  get it done quick.  without worrying about it.  Because there is always tomorrow.

For the doubters.... This is a derivative of the Westside Barbell approach to getting stronger and Dave Lipson's (crossfit Strongman) personal Squat program.

This WILL work.  If you treat it right.  But you have to give an actual max effort and not blow yourself out of reps.  Last year I saw my max run up 40 lbs in less than two months.  Dax has already seen his max go up 20lbs.  There has been many other success stories as well.

then

3rds
50 Air Squats
10 Jerks
50 DU buy out
A)135/85
B)115/75
C)95/65
AAB) 3 Jerks 225/145 and 5 TU after the 50 DU