friday 4.13.2012

This is a good one for everyone, but especially those of you with a rough squat. If you're reading this, you're probably someone who wants to get stronger. You squat heavy 1-2x per week. You've put a lot of work in. K*Star will help you get the most out of your hard work.

All squats today are dynamic effort. I prefer the chains, but the 1" bands will work well too. Remember if you add the chains or 1" bands, you'll want to figure out your target weight and subtract 20-25 lbs to compensate (the chains weight 44lbs).

[:90 rest between all sets of squats]

1. front squat:
   5 @60%
   5 @65%
   2x5 @70%
2. back squat:
   8 @65%
   8 @70%
   8 @75%
   8 @80%
3. [class WOD]
   3 RFT:
   25 KBS, 70/53
   20 C2B pull-ups
   15 burpees
4. [5-10 min after WOD]
   4x10 back-hand or fingertip push ups