A1. Back Squats
Advanced: Work up to a 1RM and then strip the bar 20 pounds and do triples and doubles until you accumulate 30 reps. IF you are on week 3, accumulate 15 reps.
Warm-up
5 x 50%
3 x 70%
1 X 90%
1 x 95 %
1 x 100 %
Intermediate and Beginner:
5, 5, 5, @ 22x2; rest 1 min.
A2. Pull-ups
Advanced: do muscle ups, 1 rep x 6 sets; rest 1 min.
Intermediate: 1-5 chin ups or 1-5 pull-ups x 6 sets; rest 1 min.
Beginner: 1 negative x 6 reps rest 1 min.
B. Those doing the advanced squats might not have time for all of Part B.
Anaerobic Lactic Endurance
15 KB Swings 50/70 LB
10 Burpees
rest 3 min.
5 sets
Great morning class !
ReplyDeleteSam got a PR in the back squat of 120 lb!
Sandra is on the verge of doing an unassisted chin up. Was that PR for the back squat for you too Sandra?
Awesome work.
- Mieka :)
This Bulgarian method looks extremely difficult. It's almost like doing a number of CF totals in one day. lol...you're all going to have quads of steel after squatting like this for any period of time.
ReplyDeleteKurt,
ReplyDeleteDon't do the heavy volume if you haven't been training consistently. The volume will be too much. The system is meant to be intuitive. That is why the Bulgarians didn't work with percentages; percentages are too theoretical as your CNS is always in flux (haha).IF you are feeling good you might PR with your 1RM but you might not. IN fact, you might go back down at the beginning because your body is not used to the overload. Eventually it will become accustomed to the volume and if you are eating and sleeping properly your numbers should go up. Right now we only have a handful of athletes using the Bulgarian approach.