12-10-21

CONGRATULATIONS TO OUR ATHLETE OF THE MONTH

CHRISTMAS PARTY TONIGHT 5:30PM @ GOODLAND BAR

Squat Day!


Front Squat 1RM

-Lots of strength volume recently, so it's time to test! We're running the same approach as Monday's Back Squat 1RM, which came with tons of PRs!


1) 0:00-5x30%

2) 2:00-5x40%

3) 4:00-4x50%

4) 6:00-4x60%

5) 8:00-3x70%

6) 10:00-3x80%

7) 12:00-2x80-90%

8) 14:00-2x80-100%

9) 16:00-1xBig

10) 18:00-1xHuge

1RM on a TWO MINUTE interval approach. (faster than usual) Some people will flourish with this approach, but it will be rushed for others. So, be flexible with percentages to be successful for at least 9/10 sets and get a heavy single on the board.


PART 2

3 Rounds for Time: (12 min max)

-10 Front Squats 50-60%

-30 Wallballs

-60 DUs


Flow intention: (including rest & transition times)

-Front Squats: 1-2 sets in 60-90 seconds

-Wallballs: 1-2 sets in 1:30-2:00

-Jump Rope: 60 seconds


You'll notice an ideal flow of 12ish minutes and only a 12 minute time cap... Most times, I fluff out the cap and let people suffer thru the finish line.

However, programming without much extra time, like this, does two things.

First, it makes you keep the throttle down... You cannot coast and still finish. That is a performance reason.

Second, it makes sure you don't workout for longer than 12 minutes. This week has been BRUTAL and going through a 30 minute meat grinder is not necessary. So, do the best you can. If you don't finish, no worries, you'll be doing a 12 minute AMRAP.


165/125

155/115, 25 WB, 50 DU’s

135/95, 20 WB, 40 DU’s

95/65, 20 WB as able size & throw, w/ full squat, 30 DU’s or 60 SUs

75/45, 15 WB as able size & throw, w/ full squat, 30 DU’s or 60 SUs


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