Squat Program – Week 3

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Other things to Know

Happy Birthday Open Gym

Saturday –  Birthday Open Gym – 9:30am with BiggDave!

Sunday – Yoga ReFlex – 9:00am – with Stacey!

Skillz & Sprintz – 10:00am

Dynamic movement prep 
Group warm up 
30 Turkish get ups
Skill  
kb snatch
Squat program. 
Week 3
6-6-5-5-3
65%-70%-75%-80%-85%
1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat
Wod 
21-15-9
Kb snatch 1.5/1.0
Pull ups
Lunges. Steps.
MADMOBI
Lat stretch band
Shoulder bully
Press ups
Roll quads.

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