5-2-22



MONDAY MAY 2nd

Squat Day!


Back Squat 3x5

-3 working sets are at the SAME weight


Approach based off 1RM Back Squat

0:00-5x30%

2:00-5x40%

4:00-5x50%

6:00-5x60%

8:30-5x70%

11:00-5x75-80%

14:00-5x80-85% (Set 1)

17:00-5x80-85% (Set 2)

20:00-5x80-85% (Set 3)


PART 2

AMRAP 12 (really 11:40, 40 on, 20 off)

-8 Front Squats

-12 Toes to Bar

-16 Wallballs


Front Squats are from the ground and a Squat Clean will count as your first rep.


Barbell weight 70-80% Front Squat 1RM

Wallball weight for Red level 30/20


As you can see, this workout is composed of 3 challenging movements, with zero "fluff" movements to recover. Therefore, you'll need to take rest frequently in this workout. To keep the pace regulated, to keep everyone from popping too early, and to keep the energy in the room up during work efforts, we'll work 40 on, 20 off for this entire workout.


You'll work for 40 seconds, and wherever you are, you'll stop, take 20 seconds to recover, then pick back up where you left off.


This will not hurt anybody's score, considering everybody will be taking at least 1/3 of the 12 minutes to rest with movements of these standards. On the contrary, this will most likely keep you from coming out too hot and falling apart, and you'll likely do better than if left to your own devices for the 12 minutes!


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