FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

100821 Saturday of Squat Strength

By jerryNo comments yet

100821 Saturday Back Squat Take exactly 6 sets including warmups to find a 3rep session max.

Optional 7th Set: Drop 20% off your max set and “rep-out” How many did you get?

 ”After Party” : 3 rounds of 12 burpees, 200m run

Alternate wod: 50goblet sq, 50 sit-up, 400r, 40gob, 40sit, 400r, 30gob, 30sit, 400r, 20gob,20sit, 400r, 10gob, 10sit, 400r

Comments

comments

No Comments to "100821 Saturday of Squat Strength"

  • Sean Mulcahy says:

    August 21, 2010 at 9:38 am - Reply

    325×2 (didn’t attempt 3rd rep, wasn’t feeling it)
    255×15

  • Chad Norman says:

    August 21, 2010 at 10:20 am - Reply

    235×3 245×1 repped 185×13

  • Mark Davis says:

    August 21, 2010 at 2:08 pm - Reply

    235 x 3
    Full sqatting without spotting.

  • Max Lancaster says:

    August 21, 2010 at 3:39 pm - Reply

    Man I felt strong today. 295×3 (+30lbs PR) 235×8 Reps.

  • Jeremy Moss says:

    August 21, 2010 at 4:04 pm - Reply

    265 x 3 (275 x 2); 215 x 10.

    Loop.

  • Gar Whaley says:

    August 22, 2010 at 8:22 am - Reply

    135×5
    225×3
    245×3
    265×3
    285×3
    318×3
    255×14

    the loop

  • Koz says:

    August 22, 2010 at 8:33 am - Reply

    255×3 then 215×10

  • Adam D. Houston says:

    August 22, 2010 at 1:28 pm - Reply

    265 X 3, 20#s more than when we did this back in January

  • Stuart says:

    August 29, 2010 at 4:27 pm - Reply

    305 x 3 (a week late, PR)

    Heavy but felt solid. Took 2 weeks off from squatting.

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314