Photo by Colton Harris
Squatober
// Squatting Program for the month of October
// Oct. 31 Back Squat Party
// Costume Contest!
// Winner in every class & overall winner will be chosen!
October Challenge
//Accumulate 200 Step-ups every week
//Split up the reps however you want throughout the week!
// This is to help prep for the hero wod “Chad” 1000 step-ups
Sat. Oct. 21 // No Bootcamp or Open Gym due to Battle at the Ranch! Come out and cheer on our teams!
Workout of the Day
2 sets
3 Rounds
12 Thrusters @ 65/ 45 (55/ 35)
12 V-ups
24 Crossover Single Unders or 48 Double Unders
(Scaled: 36 DU or 30 seconds of DU practice)
—Rest 3 min between sets—
*Goal is sub 4 min each set; Time cap each set at 5 min
*Stimulus is moderately-high intensity across rounds.
*Aim to score similar times on both sets or get slightly faster on the 2nd set.
*Thrusters: The weight needs to be very, very light (-30%) where all reps can be completed unbroken.
*V-ups: Goal is to stay non-stop through.
*Crossovers: Begin the crossover motion as soon as the rope clears for the single under and the ends of the handles (where the rope connects) should point away from the body during the cross.
Option 1:
Barbell Club
Hang Squat Clean
*Establish a 3RM for the day
*Try and reach a heavy 3 rep in 5-6 working sets
(not including light warm up set).
Then,
3 sets of 3 reps
Clean Grip Deadlift @ 90% of 1RM Clean
Option 2:
Squatober Day 16
Super Set: Split Squats & Back Squats
Light Bulgarian Split Squats
4 sets of 5 each leg
Back Squats
5 reps @ 55%
5 reps @ 60%
5 reps @ 60%
5 reps @ 60%
—Rest 2 min between each super set—
*Complete one set of split squats &
one set of back squats, then rest 2 min
after each super set
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
“If the plan doesn’t work, change the plan but never the goal.”
-Unknown
