For the next couple of months we are going to concentrate on 4 basic strength movements; Back Squat, Deadlift, Press and Bench Press. These 4 exercises are the foundation of strength and will carryover to other areas of fitness as well.
Strength:
Back Squat
Set #1 is 5reps @ 65% of you "working" one rep max
Set #2 is 5reps @ 75%
Set #3 is 5reps (or more) @ 85%
Conditioning:
Run 5K
5 reps @ 50pds
ReplyDelete5 reps @ 55pds
31 reps @ 60 pds
I feel myself getting stronger, and it feels good. My 5K time was 29:17. I was hoping for better. I did not feel good this morning when I arrived to my workout and my legs felt sore and tired on my run (from the squats?). I felt even worse after the run (sorry for the foul language). Hopefully next 5K for time, it will be before squats.
Jason's 5K--23:29
ReplyDeleteMelissa's 5K--30:30
Melissa max back squat 145# will start 5/3/1 next week