Workout of the Day:
TESTING DAY – Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest between 8-10 minutes between your last back squat and Part Two, but leave the weights on the bar when you finish, you’ll come back to this.
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
American Cancer Society Relay for Life
Written by George Economou
On June 15, 2010, CJ wrote about Ben Sullins’ goal and the American Cancer Society Relay for Life event on August 21, 2010. We’re just five days out from the relay and it’s time to bring this event to the forefront again. Ben is relaying to honor his mother, who on May 17, 2010, lost her six-year battle against lung cancer. Ben’s team has nearly doubled their monetary goal, and there promises to be a large support group – typical of the Invictus Sea of Green. If you’ve already donated to the Breathe More Team, great! If not, no worries as there is still plenty of time. And if you’re not the donating type, that’s cool too, just do your best to show up on the 21st and support the team.
Now, from one of the humblest and most sincere people I know, Ben Sullins:
“The Relay for Life is an overnight camp-out that involves team members taking turns walking around the designated track for a total of 24 hours straight! Unofficially there is a rumor we might throw in some burpees and pushups every lap, but that is just speculation at this point. The idea is to never break the circle representing the continuous fight against cancer.
Many others on the team, and supporters of the event, have similar stories of how cancer has affected their lives, and this is a great opportunity to come together and do what we can to stand up against this terrible disease.
Currently we have 8 people signed up on the team which means we’ll each need to be walking the track for 3 hours non-stop, so needless to say we need more people. Ideally we’d like to get up to 24 people to join us for the event. Not everyone needs to stay overnight but if you can that would be great!
If you are interested in joining us for the relay event please sign up using the link below or contact me with any questions you have. We are going to have a T-Shirt making session next week as well so if you are interested please contact me and I will send you the details.”
Contact Ben ([email protected]) for info about the T-Shirt making session next week.
Click the link to check out Ben’s Relay Video