Back Squat 5×5
We’re using all sorts of different training methods and approaches this week and that’s what makes coming to class so exciting, right? The 5×5 method of training is a tried and true method to build muscular strength and endurance. Your goal in following a back squat 5×5 system isn’t to reach failure, get “pumped” or be sore. Your goal is to add weight. Here’s how: start light, focus on proper form and add 2.5kg/5lb each workout for as long as you can. This is the simplest way to get stronger – fast. ¹ Do we really have to do 5 sets? Experienced lifters can more than double their strength gains by completing multiple sets. Even though new trainees would not have to complete the full 5×5 program to achieve near maximum benefits, they could do 5×2 and receive roughly the same strength increases. However, they would be missing out on valuable technique practice.²
Ascending in weight. Form is king.
5 rounds for time
2 Weighted Prowler Pushes (90/50)
10 Candlestick Sit Ups (knees are FAR AWAY from chest and feet reach HIGH)
15 Kettlebell Swings 70/44
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