10 sets of 3

[Dave Van Skike]

Originally Posted by Leo Soubbotine

"and is time efficient." Exactly - since we're a CF gym and run classes on the hour it would take a bit too long with real heavy 10x3.

Another good thing is that it seems to really prime people for bigger workloads. Like I mentioned above, one of my training partners is trying to push her squat up but she's really a pretty technically sound lifter (Oly lifter in college) who has never really had to push herself in the squat, 10x3 right out of the box at weights that are challenging caused her to stall, as did 5x5...we switched to this and her lifts started taking off. I bet another couple weeks of this and she'll be ready for straight 10x3 by just adding a few more top sets on the front end or lowering the load for the final 5 sets a little less.

[Jacob Rowell]

Leo - I never thought about doing something like this in the context of a CF class. I'll have to try that. We're gearing up for a more strength-oriented winter, should fit in nicely.

[Justin Algera]

So is this done once a week? I looked at the program on Coach B's site and it looks like its just done once a week, but wasn't sure.

[Dave Van Skike]

we're hitting it twice a week.

[Allen Yeh]

What else are you guys doing in those sessions? What about your other days?

[Allen Yeh]

I was looking over Coach Burgners squatting spreadsheet and was curious what else you'd be doing for the 12 weeks? It seems lke just the 10x3 of back squats or front squats would take ~30 minutes alone. Are you limiting your heavy pulls and the other lifts during the entire 12 weeks? So you'd only be hitting light to medium weights on the snatch and C+J as well as technical work. Then using utilizing medium-medium heavy pulls on the other days?

[Joe Hart]

When I did the Hatch squat program and push press and pull ups on squat days. I might have done some singles in clean or snatch but they were 80%. It did take awhile to do especially if you rested for atleast two minutes between sets. My squat went up 20KG from it though.

[Dave Van Skike]

Originally Posted by Allen Yeh

What else are you guys doing in those sessions? What about your other days?

I do 10x3 or 5,4,3,2,1 then 3x3 in the press, while she hits squat/press both days, and pulls on Saturdays, alternating pulls from the floor or RDL's.

My two other days are combo squat/pull and an event usually like tire or a pull intensive one, the other day is light/speed squats, 8x2 back or maybe 10x2 fronts and repetition pulls like RDL or clean high pulls.

Focus on pulls versus squats is determine mostly by the order we're doing them them in, I try to squat and pull on the same day, If it's a DL focus I'll do that first and at the highest loads, maybe working up to a max triple or double or even a 5, then the squat might be a zercher or box squat for sets of 5 or even 8.

Same with presses, if I feel like I need pullups or upper back work, I'll do those first, maybe even chest supported rows, then press. or vis versa.

I've been taking some down time recently so I'm tinkering a bit, trying to find time on the light squat day and the press day for moving event like farmers or yoke or whatever.

[Allen Yeh]

I'm going to start the Coach Burgener's squat program today. It calls for 10 x 3 back squats today and 10 x 3 front squats on thursday. I'll figure out the ancillary stuff as I go along. Things I'd like to stick in there are technical stuff for warmups, then maybe some light/medium snatches and C+J's just to grease the technique groove. I'd definitely like to work the jerk portion as that has been limited by my arm in the past few months and it seems to be feeling better now.

List of things:
1. Coach Burgeners squat program
2. jerk improvement
3. maintain my running (which I've been slacking on BIG time)
4. technical work

Seems doable.

300 # FS here I come.

[Scott Kustes]

Oh...my...gawd...that...hurt.