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Monday…9/26/16

We are setting some baseline numbers to work off for the SQUAT CYCLE that we are kicking off this week – YAYAYAYAYAYAY! So, be sure you’re here to have accurate numbers to work off of.
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A. Warm-Up:
Tips and Techniques to master your front and overhead squats today
 
B. MWOD:
Work on your overhead position
Work on your front rack position
Open up hips
 
C. WOD:
45min to establish an overhead squat and a front squat (see below for 1RM squat protocol)
 
D. Post-WOD Recovery:
Foam Roll Quads
 

The Official CrossFit For Glory “1RM Squat Protocol”

**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, 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 at least FOURTY 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!

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