Monday, November 26, 2012

Tuesday 121127 Back Squat PR Day

Over the last 6 weeks our programming has involved a strength cycle that has gradually built up our barbell lifts.  We incorporated some volume days, heavy met-cons, EMOMs, and have altered rep schemes.  Over the next 10 days, beginning today- we are in TEST MODE.  Most days' WODs will revolve around 1RM lifting... while a short met-con might be done as a warm up or a finisher, the focus of most days will be getting in some warmup sets of the main lift and then if all feels good, hitting a 1RM on that specific lift.  Here are some things to keep in mind when you enter the Hut on a 1RM day:
Chin Over Bar     (part II in a series)
  • Get in a good warm up.  Don't overdo it, but also make sure you aren't so focused on the specific lift that you move into it too quickly.  Look down at today's WOD.  The sled push, run, etc etc are there to get blood pumping, get some sweat going, so that when you start in on the empty barbell squats- you are already warm and starting to get focused on the lift at hand.  Prepare yourself with some of the specific warm ups/movements that YOU know are necessary for YOU for that given lift.  (if you don't know- that's ok, you will be given guidance)
  • Know where you are headed.  Have some idea of what number it is you are shooting for.  Also be aware of when it was you last tested this lift. Have a goal in mind.
  • Have a written plan of how you will get there.  If your past PR was 93kg and you are shooting for 100kg, for example, your written plan might look like this:
    • 8x20kg, 6x20, 6x30, 4x40, 1-2x60, 1-2x70, 1x80, 1x85, 1x90, 1x100... for example  
  • Take sufficient rest between sets.  For sure there needs to be a 2.5-3 minute rest between the heaviest sets.  Take at last 2 minutes between the warm up sets.  There should be about 40 minutes time spent on this progression.  Take your time- in the above scenario, about 25 minutes of time is spent on rest- and only about 5 minutes is spent actually lifting!  Pull up a box, sit down and time your rest.  There you go- a PR.
  • New to all this?**  No problem, you will be guided through heavy-ish lifting using a higher number of reps.

Tuesday WOD: class times at 6 and 9am, 4 and 6pm.  Fundamentals class at 8am.

Not for time, but gradually increasing intensity, complete:
4x15m sled push (90/45#)
400m run
40 Mountain climbers (single count)
40 Squats
40 Sit ups
Back Squat
-rest at least 3 minutes between sets
-working up to a 1RM

Post 1RM back squat to chalkboard/journals... and PR Boards.

**Fundamentals class will do the same, spending time working up in weight gradually... sets of 2-3 reps, if all is good with mechanics, try some singles.

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