Descripción: Actualización para usar un ejército Squat en segunda edición de Warhammer 40.000. Reglas de la casa http://www.cantabriaoculta.blogspot.com
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Juggernaut Squat ManualDescripción completa
Squatting sucks. From the moment you take the bar out of the rack, it feels like it’s compacting your spine, the outward pressure in your stomach makes you feel like you’re going to shit you…Description complète
Squat program
Squatting sucks. From the moment you take the bar out of the rack, it feels like it’s compacting your spine, the outward pressure in your stomach makes you feel like you’re going to shit yourself, ...
A Biomechanical Comparison of the Traditional Squat, Powerlifting Squat, And Box Squat
Squatting sucks. From the moment you take the bar out of the rack, it feels like it’s compacting your spine, the outward pressure in your stomach makes you feel like you’re going to shit you…Full description
The definitive guide to squatting anatomy by Greg Nuckols
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CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com Cycle: Russian Squat Cycle 6 weeks This is a training cycle based on the Russian squat cycle -------------------------Monday May 24 2010 - Snatch from blocks (mid-thigh) - 60% x 2 x 5 - Power jerk - 60% x 2 x 5 - Clean from blocks (mid-thigh) - 60% x 2 x 5 3 sets: A1. Back extension x 10 (add weight if needed - DB behind neck) A2. Planks (front/side) - max hold (add weight if more than 1 min) Week 1 -------------------------Tuesday May 25 2010 - Snatch pull off blocks (mid-thigh) - 100% x 5 x 5 - Back squat - 80% x 2 x 6 3 sets; no rest: 10 DB push press 10 DB hang high pull -------------------------Wednesday May 26 2010 - Snatch - 60% x 2 x 5 - Clean & jerk - 60% x 2 x 5 - Hanging leg raise - 3 x 10 4 sets; no rest: A1. Dips x 10 A2, Ring row x 10 -------------------------Thursday May 27 2010 - Back squat - 80% x 3 x 6 - Bulgarian split squat - 3 x 5 (light!) - RDL - 4 x 5 3 sets; no rest: A1. GHR x 10 A2. Standing plate twist x 20 -------------------------Friday May 28 2010
Rest -------------------------Saturday May 29 2010 - Snatch no-touch deadlift on riser - 50% x 3 x 3 - Clean high pull - 70% x 5 x 5 - Back squat - 80% x 2 x 6 3 sets: A1. Planks (front/side) x max hold A2. Reverse hyper x 15 -------------------------Sunday May 30 2010 Rest -------------------------Monday May 31 2010 - Power snatch - 75% x 1 x 5 - Power clean & jerk - 75% x 1 x 5 3 sets: A1. Back extension x 10 (add weight if needed - DB behind neck) A2. Planks (front/side) - max hold (add weight if more than 1 min) Week 2 -------------------------Tuesday June 1 2010 - Clean pull off blocks (mid-thigh) - 100% (of clean) x 5 x 5 - Back squat - 80% x 4 x 6 - Bulgarian split squat (DBs) - 3 x 8 3 sets; no rest: 15 KB swings 10 pull-ups -------------------------Wednesday June 2 2010 - Snatch - 65% x 2 x 4 - CJ - 65% x 2 x 4 (double only your weaker lift) 3 sets; no rest: 8 push press - 50% 15 Hanging leg raise -------------------------Thursday June 3 2010 - Snatch high-pull - 70% (of snatch) x 5 x 5
- Clean no-touch deadlift on riser - 70% (of clean) x 3 x 3 - Back squat - 80% x 2 x 6 3 sets: A1. Good morning x 5 A2. Planks - front/side, max hold (add weight if more than 1 min) -------------------------Friday June 4 2010 Rest -------------------------Saturday June 5 2010 - Snatch - (60% x 1, 65% x 1, 70% x 1) x 2 - Back squat - 80% x 5 x 6 - Bulgarian split squat - 3 x 8 3 sets: A1. RDL x 5 A2. KB cross-chop x 10/side -------------------------Sunday June 6 2010 Rest -------------------------Monday June 7 2010 - Snatch - (70% x 1, 75% x 1, 80% x 1) x 2 - Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 2 3 sets; no rest: 10 DB push press 3 rope climbs Week 3 -------------------------Tuesday June 8 2010 - Snatch pull off blocks - 110% (of snatch) x 3 x 5 - Jerk rack support - 3 x 5 sec hold @ max weight - Back squat - 80% x 2 x 6 3 sets: A1. Back extension x 10 A2. Planks front/side - max hold; add weight if more than 1 min -------------------------Wednesday June 9 2010 - Snatch - 70% x 1 x 5 - CJ - 70% x 1 x 5
3 sets; no rest: A1. 1-arm DB row x 10 A2. Ring push-up x 10 A3. Hanging leg raise x 10 -------------------------Thursday June 10 2010 -
Back squat - 80% x 6 x 6 Bulgarian split squat (DBs) - 3 x 6 Good morning - 4 x 5 Sit-up variety of choice - 75 total
-------------------------Friday June 11 2010 Rest -------------------------Saturday June 12 2010 - Snatch no-touch deadlift on riser - 80% (of snatch) x 3 x 3 - Back squat - 80% x 2 x 6 3 sets; no rest: 1-arm KB swing x 10/arm 1-arm KB clean + push press x 10/arm 1-arm KB snatch x 10/arm -------------------------Sunday June 13 2010 Rest -------------------------Monday June 14 2010 - Snatch from blocks (mid-thigh) - 65% x 2 x 5 - Power jerk - 65% x 2 x 5 - Clean from blocks (mid-thigh) - 65% x 2 x 5 3 sets: A1. Back extension x 10 (add weight if needed - DB behind neck) A2. Planks (front/side) - max hold (add weight if more than 1 min) Week 4 -------------------------Tuesday June 15 2010 -
Clean pull off blocks (mid-thigh) - 110% (of clean) x 3 x 3 Back squat - 85% x 5 x 5 Bulgarian split squat (DBs) - 3 x 5 RDL - 4 x 5
-------------------------Wednesday June 16 2010 - Snatch - 60% x 1 x 5 OTM - CJ - 60% x 1 x 5 OTM 4 sets; no rest: 10 KB clean & push press 2 rope climbs -------------------------Thursday June 17 2010 -
Snatch high-pull - 75% x 3 x 3 Clean no-touch deadlift on riser - 80% x 3 x 3 Back squat - 80% x 2 x 6 Planks - front/side - max hold (add weight if more than 1 min)
-------------------------Friday June 18 2010 Rest -------------------------Saturday June 19 2010 - Back squat - 90% x 4 x 4 - Bulgarian split squat (DBs) - 3 x 5 - Good morning - 4 x 5 3 sets; no rest: 15 sandbag push press 30 standing plate twist -------------------------Sunday June 20 2010 Rest -------------------------Monday June 21 2010 - Power snatch - 80% x 1 x 6 - Power clean & jerk - 80% x 1 x 6 4 sets; no rest: 10 1-arm KB swings/side 15 HLR Week 5 --------------------------
Tuesday June 22 2010 -
Snatch pull off blocks - 115% (of snatch) x 3 x 3 Snatch push press - work up to a 3 RM Back squat - 80% x 2 x 6 Planks - front/side max hold x 2 sets
-------------------------Wednesday June 23 2010 - Snatch - 70% x 1 x 5 - CJ - 60% x 1 x 3 3 sets; no rest: 10 1-arm DB bench press 10 bent row -------------------------Thursday June 24 2010 -
Back squat - 95% x 3 x 3 Bulgarian split squat - 3 x 4 RDL - 3 x 5 Ab work of choice
-------------------------Friday June 25 2010 Rest -------------------------Saturday June 26 2010 - Clean pull off blocks - 115% (of clean) x 3 x 3 - Power jerk + split jerk - 70% x 5 sets - Back squat - 80% x 2 x 6 3 sets: A1. GHR x 10 A2. KB sidebend x 10/side -------------------------Sunday June 27 2010 Rest -------------------------Monday June 28 2010 -
Hang muscle snatch - 55% x 5 x 3 Back squat - 100% x 2 x 2 Back extension - 3 x 10 (no weight) Planks - front/side (no weight) x ~75% of max hold
Week 6 -------------------------Tuesday June 29 2010 - Snatch - 50% x 1 x 5 - Clean & jerk - 50% x 1 x 5 - HLR - 3 x 10
-------------------------Wednesday June 30 2010 - CJ - 50% x 1 x 5 - Back squat - 80% x 2 x 6 - Light ab work of choice - no more than 75 total reps
-------------------------Thursday July 1 2010 - 1-arm KB press - 3 x 15 - 1-arm DB row - 3 x 15 - Sit-up variety of choice - 60 total reps max
-------------------------Friday July 2 2010 Rest -------------------------Saturday July 3 2010 - Back squat - Max - Snatch - lift according to how you feel - Clean & jerk - lift according to how you feel Snatch/CJ: Take singles or doubles at whatever weight feels good today, even if it's 40-50%. Spend 15-30 minutes with each movement and don't worry about pushin g the weight. -------------------------Sunday July 4 2010 Rest
