7/9/2011

B. Squat Clean (from floor); 1.1.1 x 2 sets; rest 15 sec; rest 2-3min bw sets (goal is slightly heavier than last week)

Didn't do these last week. I used 225lbs this week, it felt much lighter than I was expecting and the pull from the ground felt really strong

C. Front Squat @ 32x1; 5 reps x 4 sets; rest 2min (new tempo, but if you feel good, build as you go)

135 - 155x3

Main goal for these was maintaining perfect positions
+
Squat Volume Building *Speed Focus on all squatting - adjust RPMs on C2 so you are getting a leg pump but it is not creating a high respiration. Fast transitions from bike to bar, etc
2 TOTAL SETS
For time:
12 Front Squats @ 95#
8 Cal Assault Bike
12 Front Squats @ 95#
rest 1min
8 Cal Assault Bike
12 Back Squat @ 95#
8 Cal Assault Bike
rest 3min
12 Back Squat @ 95#
8 Cal Assault Bike
12 Back squat @ 95#
rest 1min
8 Cal Assault Bike
12 Front Squats @ 95#
8 Cal Assault Bike
*rest as needed between sets

Set 1 - 12:22 total time, held 340+ watts on the bike

Set 2 - Not sure about total time (at least 12min) but for the last set of 8 cals I held well over 700 watts