Warm-up Drills
I. 3 Rounds of
1:00 x Jump Rope
7 x Push-ups
10 x Hollow Rocks
10 x Air Squat
10 x Scorpions
II. Mobility & Yoga Poses
Notes: Squat ROM Emphasis ankles/knees/hips,etc.
Impact/Focus: Back Squat 5 Rep Max
Warm-up as needed before working to establish a five rep maximum Back Squat.
Back Squat 5-5-5-5-5RM
Notes:
- Establish a five rep maximum Back Squat today.
- Warm-up as needed, being strategic with sets, reps, and weight jumps once above 65% of any prior numbers (general guideline).
- Keep these numbers logged to work off of and build upon each upcoming monday.
- Back Squat, Press, and Deadlift will be trained across a classic strength cycle with one day allotted to each movement per week, building as we progress.
- 20:00 total time cap, including warm-up. The following four dates are clickable links to previous Back Squat training posts, please reference training data for guidance today as applicable;
- 09.14.2020: Heavy 5 rep sets (+/-5rm)
- 09.08.2020: 5-4-3-2-1 rep sets, climbing weight (5, 3 & 1rm)
- 08.10.2020: 3-3-2-2-1-1-1 rep sets (*1rm)
- 08.05.2020: Find a 3 rep maximum (*3rm)
Post scores to comments.
“Trip-less Tuesday”
12:00 AMRAP of
10 x Pull-ups
20 x Abmat Sit-ups (Butterfly)
30 x Double-unders
Notes:
- AMRAP stands for ‘as many rounds and reps as possible’.
- Scale Pull-ups to banded progressions today, save ring rows for another upcoming WOD.
- Scaling to Single-unders today is 60 repetitions per round. Abmat Sit-ups are encouraged for all as we approach benchmark WODs ‘Barbara’, ‘Angie’, and ‘Chelsea’, which call for Butterfly Abmat Sit-ups among other bodyweight movements.
- Increasing the training challenge today to Rx+ calls for all movements unbroken before moving onto the next task.
- Additionally Pull-ups will scale up to Chest-to-Bar Pull-ups.
Post scores to comments.
Back Squat: 185#
Trip-less Tuesday: 4 + 44 RX
205/5+28 (SU)
Back Squat 5RM
AM: 275lbs
PM: 280lbs
WOD AM: 7+1 rx (broken sets 2xRnds)
WOD PM: 8+6 rx (Unbroken)
Notes to self: Postural efficacy via back Squat and Double-unders high yield/Abmat point of performance and development of core relevance to End ROM consistency. Core to extremity SOP works well for the lax ball warm-up circuit so far; benefiting OH Pressing/Pulling mobility and movement archetypes (see text).