Athletes,

We are beginning to wrap up the Russian Squat Program.  As we see the reps are getting lower and the percentage is getting higher. I have two options below. Option 1 is the Russian Squat Program.  If you have been following this program from the beginning, you will continue to follow the program as written.   Athletes who are new/just joining us OR athletes who have NOT been following the program consistently, you will be doing Option 2.

I do not want athletes to be doing this high of volume and weight unless you have been preparing your bodies properly by following the program from the beginning.  From now on, you will be finding two options on our squat days 🙂

STRENGTH: 

OPTION 1
Back Squat
4sets of 4reps at 90%
*Rest 2-3min in between each set

OPTION 2
Back Squat
5sets of 3reps at 70%-80%

WOD:
FOR TIME:
21-18-15-12-9-6-3
Double Unders (2:1)
AbMat Situps
Deadlifts (185/135)