Squatober
// Squatting Program for the month of October
//Welcome to the world’s largest leg bending party
// Get ready to squat every day during the month of October
NEW Monthly Challenge
//Accumulate 200 Step-ups every week
//Split up the reps however you want throughout the week!
Midwest Fall Classic 2023
// Oct. 5th Judges Meeting @ 7pm
// Oct. 6th Volunteer Meeting @ 6pm
//Oct. 6th Athlete Packet Pick up 4-6pm at CF 51
//Oct. 7th Competition Day
//Doors open at 7am
//We ask volunteers to arrive at 7am please
//First Heat begins at 8am
// Spectators $10 all-day admission // Kids 12 & under are free
Workout of the Day
“Nasty Girls”
For Time (14 min cap)
3 Rds
50 Air Squats
7 Ring Muscle-ups (7 Bar MU/ 5 Ring or Bar/ 7 Burpee Pull-ups)
10 Hang Power Cleans 135/95 (115/ 80)
*Goal is 8-10 min
*Air Squats: Smooth and steady non-stop pace while focusing on breathing through each rep while relaxing the arms/hands.
*Muscle Ups: These should only be attempted if you feel comfortable completing 3-5 reps at a time.
*Hang Power Clean: Weight should allow athletes to perform reps in 1-2 sets and be -50% of the athlete’s 1 rm.
Squatober Day 2
Back Squats
3 sets of 5 reps @ 72%
3 sets of 3 reps @ 80%
—-2 min Rest between sets—-
Front Squats
3 sets of 5 reps @ 45-50%
Front Squat % taken from back squat max
—-90 second Rest between sets—-
Optional Skills & Drills- Double Unders
Beginner:
5 rds
3 Single Unders
1 Double Under
—Rest 10 seconds—
Intermediate:
Practice stringing Double Unders together
Advanced:
If you have already mastered double unders, then work on crossovers.
Cool Down / Mobility
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)
“I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it.”
-Unknown
