REMINDER – This Sunday, July 13th, we are having our goal-setting roundtable. Come ready to learn how to set some goals – starts @ 2PM.
A. Weightlifting:
30min to 1RM Back Squat
**Be smart about how you approach this. The goal is to hit a 1-rep max, so have an idea of what you want to hit before you start.
That doesn’t mean it has to be 600 pounds above your last one. Fractional plates can make the difference between a make and a miss. Speaking of misses, if you do miss an attempt, drop the weight down and after waiting 3-5 minutes, and try again.
Start below 50% of your current 1RM, performing sets of 5-7 reps for the first three sets. Drop down to 3-5 reps once you approach 80%, then do singles or doubles up to 90%.
Rest during your lighter, warm-up sets should be 60 seconds or less. During the heavier sets (85%+), you should be resting at least 2-3 minutes. There is a reason that you have THIRTY minutes to establish this maximum – use it!
Before you attempt your projected 1RM, you will perform a walk-out. This means you will add 10% above your projected 1RM, walk out of the rack with the bar on your back, stand there with an absolute tight mid-line for 5-7 seconds, then walk back in. DO NOT attempt to squat it. After resting for about 3-4 minutes, attempt your 1RM. Don’t forget to remove the extra 10%!!**
Lastly, let’s talk range of motion – if you can meet the requirements outlined in this post in performing an air squat, then you are expected to do so in performing the 1 rep max today. ALL coaches have been instructed to NO-REP you if you do not pass below parallel when you are able to do so. “Close Enough” does NOT equal a successful rep. When in doubt, video your attempt and send it to me. Like another athlete of mine does – https://instagram.com/p/pmQuJ7x3ov/ That’s a 200kg front squat folks…440lb…ATG!
B. MWOD:
What stops your position from being PERFECT? Work on that throughout your warm-up sets…NOT your heavy sets (85%+)!
C. WOD:
For Time –
Row 2K
50 Pull-Ups
