Back Squat 5 x 5

New Toys.

Right after Christmas I acquired some new toys for the gym. No, not more weights or gym equipment. Instead I invested in a GoPro Hero 2, which is a neat little camera, when it's working. Right now it's having some issues but I'm waiting for GoPro to get back to me. You'll see more videos here of you guys in action as well as demonstration videos. Luckily before the camera had it's temper tantrum I was able to get some video footage of you guys killing it in the gym and of your coaches training. That footage should cover us until we get the camera working again. 

I also recently spent countless hours researching and reviewing some new software. I'm going to keep how we will use this other new toy under my hat but, but, but you get to see it in action soon. 

Our first and newest video is a training video of Carissa working on the Clean & Jerk. Oh, nothing much on the bar....Yawn..... just bodyweight.

  

Lift - 5 sets of:

• Back Squat x 5 reps, 40-45-50-55-60% of 1RM

*If your training was consistent last month this a good week to back-off by using the suggested percentages above. Each are based off your 1RM. If you don't have a 1RM keep your weights light for this week and back-off on the intensity for the Conditioning workouts.

Auxiliary Work: 5-10 reps x 3-5 sets:

1. Weighted Box Step-up
2. GHD Sit-ups

Skill - Spend 5 minutes working on:

• Kip Swing to Kipping Pull-up

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