squat

WEEK 9 - SQUAT

Invest in your future with some of Kingston's BEST coaches! pt@mercurystrength.com

Invest in your future with some of Kingston's BEST coaches!
pt@mercurystrength.com

Squat 1x3 @ 85%
Then
EMOM 5 minutes
Squat x 3 @ 90% of today's 3

Tabata
* 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
Squat
Row
Lunge

WEEK 7 - SQUAT

I just realized that today is our 6-year anniversary! Whoa how time flies! Not bad for a home gym eh?

I just realized that today is our 6-year anniversary! Whoa how time flies! Not bad for a home gym eh?

Pause squat 1x3 @ 80%
* 1-sec pause at bottom of squat
Then
Squat 4x5 @ 90% of today's 3 (no pause)

AMRAP 12 minutes
20m lunge
10 burpees
10 squat jumps
10 goblet squats
20m broad jump

WEEK 6 - SQUAT

Jacob with some overhead squats

Jacob with some overhead squats

Pause squat 1x5 @ 75%*
Then
Pause squat 4x6 @ 90% of 5*
* 1 sec pause at bottom of squat
** Rest no more than 3 minutes between sets


AMRAP 12 minutes
10 jump squats
10 renegade rows
40m run
10 ball slams

WEEK 5 - SQUAT

Beautiful morning for a quick sprint

Beautiful morning for a quick sprint

Pause squat 1x5 @ 72.5%
Then
Pause squat 4x6 @ 90% 0f 5
* 1-sec pause
** No more than 3 minutes rest between sets


AMRAP 12 minutes
250m row
100m sprint
25 squats
15 ball slams

WEEK 4 - SQUAT

Katherine, Shawna, and Jessica with some pause squats

Katherine, Shawna, and Jessica with some pause squats

Pause squat 1x6 @ 72.5%
* 1-sec pause
Then
Pause squat 4x6 @ 90% of your first set of 6
* No more than 3 minutes of rest between sets

MERCURY I

EMOM 12 minutes
1 burpee
3 front squats @ 35% squat
5 box jumps

MERCURY II

EMOM 12 minutes
1 up down
3 front squats
5 step-up

WEEK 3 - DEADLIFT

A little early morning stroll down the turf

A little early morning stroll down the turf

Pause deadlift 4x5 @ 70%
* 1-second pause just below the knees
** No more than 3 min rest between sets

MERCURY I

AMRAP 12 minutes
20m DB walking lunge
10 hollow rocks
20 DB Romanian deadlifts
10 DB front squats
40m run

MERCURY II

AMRAP 12 minutes
20m walking lunge
10 hollow rocks
20 DB Romanian deadlifts
10 squats
40m run

WEEK 3 - SQUAT

Janet and Cari with some front squats

Janet and Cari with some front squats

Pause squat 4x5 @ 70%
3 min rest max between sets

MERCURY I

AMRAP 12 minutes
75 double unders
50 squats
25 toes to bar

MERCURY II

AMRAP 12 minutes
75 double unders
50 squats
25 knees to elbows

MERCURY III

AMRAP 12 minutes
75 double unders
50 squats
25 hanging knee raises

WEEK 2 - SQUAT

Andrew sprinting with the prowler

Andrew sprinting with the prowler

Pause squat 4x5 @ 65%
* 2-sec pause

Tabata - 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
A1. Wall balls
A2. Sprint
B1. Box jumps
B2. Lunges

WEEK 1 - SQUAT

Iron Warfare powerlifting meet is quickly approaching. We are looking for volunteers to help make the meet be successful! Go to  www.ironwarfarepowerlifting.com  to sign up! Head there if you want to compete too! Some spots left!

Iron Warfare powerlifting meet is quickly approaching. We are looking for volunteers to help make the meet be successful! Go to www.ironwarfarepowerlifting.com to sign up! Head there if you want to compete too! Some spots left!

2-sec pause squat 3x6 @ 60%
* 3 min rest max between sets

MERCURY I

AMRAP 15 minutes
200m run
30 sec DB wall sit**
20 DB front squats
10 DB RDL
** only use 1 DB from DB front squats

MERCURY II

AMRAP 15 minutes
200m run
30 sec DB wall sit**
20 squats
10 DB RDL
** only use 1 DB from DB front squats