Will be seeing a few of these tomorrow I think. Phil going hard with the 32kg.

Squatting today team. If you did session 1 on Monday you may increase your working set by 2.5kg. If this is your first session of the Squat 10 program just do your working set at 65% of your 1rm. The goals is to increase the weight by 2.5kg each session. If you fail and cant get 10 reps out then you will try the same weight again the next session you attend.

Keep up the good work team.

 

030714

 

A.(i) Squat 10 (session 2)

1 x 10 reps @ Bar

1 x 10 reps @ 30%

1 x 10 reps @ 50%

1 x 10 reps @ 60%

1 x 10 reps @ 65% (working set, increase weight by 2.5kg from last session)

 

(ii) Straight after complete 3 sets x 10 reps per leg of Front Rack Bulgarian split squats

 

B. Conditioning

3 rounds for time:

250m Row

25 Wall Balls

25 KB Swings 32/24kg

25 Split Jumps

 

* Rest 1min between rounds

* Scale weights so each round can be done in under 5 minutes.

 

Coach D