Squat Program
Murph Prep Monday has come to a close and our next program will focus onSQUATS!
Monday, 6/6, we will be 'testing' our 1 rep max back and front squat. We will then use these numbers to base our future Squat Program off of.Once you have your 1RM back and front squat, you will plug it into the spread sheet below. PRINT it out and bring it with you to the gym for Monday 6/13. Having these numbers handy will be super helpful for the upcoming weeks!Download Program Squat Program HERE
The Board
The day we first closed our doors to Covid-19 in March 2020 was the day, we were supposed to be re-testing our 1RM after a 12 week squat program. That was the last time were were able to run a squat program and we are SO excited to launch this again!
The Mobility
The Strength
We will be working to a Heavy Single Back Squat and Front Squat.As you narrow down your 1RM give yourself at least 3:00 between sets.REMINDERS:
- Keep your stations clear of all water bottles, weights etc.
- Talk to your neighbors/partners and let them know to stand clear if you are moving a max load
- Spotting is NOT recommended for everyone. It is also not recommended to be done by all Coaches. If you don't know how to ditch the bar on your own, you should not be trying to move a weight that will ask you to do so.
- Take small jumps in weight when things start to get heavy!
The Met-Con
Rrrrrrepeat!The week before our Squat Program began, we did this WOD, so might as well do the same this year too! It's been a minute since we've done high rep thrusters. Break them up into smaller, smart sets with short rest, and just keep plucking away!
12/23/19 Repeat
