Friday, February 10, 2012

2/10/12 - Dynamic Squat Day

Today was Speed Squats .. 8 Sets of 2 reps at 60% of 1 Rep Max.. we did 8 sets with a Box Squat, and then an additional 3 sets without a Box so we could work on feeling the proper depth, stop, and rebound. We followed up the Speed Squats with Heavy Stiff-Leg Deadlifts, Heavy T-Bar Rows, and finally Weighted Situps..Doing the squats without the box, light weight, we really focused on our form challenges, and we all have different Challenges.. Kellie - keeping her Knees pushing out, Nick - Keeping chest up, Justin .. Hitting competition depth..

Nick has good chest up here.. Good shin position.. hitting 275 like it was 500.. high speed.

Weights, Reps, & Video..

Kellie: 8 Sets of 155x2, 3 Sets of 155
Justin: 8 Sets working up to 185, then 3 sets of 175
Nick: 8 Sets up to 265x2, 3 Sets of 275.

Stiff Leg Deadlift:
Kellie 4 sets up to 165x4, Justin 4 sets up to 245x4, Nick 4 sets up to 405x3

T-Bar Rows:
Kellie: 4 sets 90x5, Justin 4 Sets 135x5, Nick 4 Sets 225x5

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