Monday, June 13th 2016
FRONT SQUAT RETEST DAY!
Today we re-test our front squat one rep max. If you have been attending regularly and have been working on improving technique, you will likely see you can move more weight. BUT, improved performance does not always come in the form of ‘better numbers’. Sometimes it is that your torso stays more upright, your weight is more on your heels and your elbows are in a better front rack. All of these improvements WILL ultimately lead to stronger lifts, but don’t be frustrated if the numbers aren’t where you want them to be yet. Just doing a lift BETTER is better than just doing a better number!
We’ll take a lot of time (20 minutes) but try to find that new rep max so build up slowly and deliberately. 20 minutes might seem like a lot of time, but when done right, you need to do a lot of work to get your body ready. We know that many of you are new to lifting this way, so below you’ll find a helpful rep scheme to get you to that final max effort. Don’t feel like you HAVE to follow this formula, rather use it as a guide to help you warm up if you need it! And we strongly recommend working with a partner. Not only will it force to you take that rest while you change out plates, but sometimes its great to have someone in your ear motivating you!
Here is an example of how to use the 20 minute time domain to warm up:
1×10 with the Bar (stay explosive on the way up)
2×5 at 50% of 1 RM (stay explosive on the way down and the way up)
1×3 at 60% (focus on speed, but start to work breathing and staying tight on each rep)
1×2 at 70%
1×1 at 75%
1×1 at 80%
1×1 at 85%
1×1 at 90%
1×1 at 95%
If you take about 2 minutes per set this will put you right around 20 minutes.
After this you have to go by feel, do you need to hit 98% or 100% before you attempt a new 1 RM. That is all about how you are feeling. Is the weight moving fast? Do you feel dialed in? Did you get plenty of sleep last night? How has your nutrition been? All of these questions can be summed up quickly, did that rep feel good? If yes go for it, if not stay conservative.
STRENGTH WOD
Take 20 minutes to find a new 1 RM Front Squat
WOD
10 min AMRAP
4 Strict Pull ups
8 Push ups
12 Air Squats
**Why strict pull ups in a met con? Lets try to develop strength and slow things down a little bit. For some 4 will be no big deal for others it will be a struggle. Try to maintain a stimulus by choosing a scaling option that will let you complete for solid strict pull ups in under 30 seconds for each round. Please avoid the chin flick. Pull yourself through full range of motion, it will make you stronger across many other positions.**
Deepika looking strong and demonstrating great positioning on KB swings during a long WOD last week…
