Day Two!!! Today is focusing on Squats! Although the METCON for the class is different that what we are going to be doing, don't do both!!!! It will not make you better to do both, just overtrain you (bad). Wednesday, we are working on Cleans, so we do not want to overdo it on cleans today.
On another note, below is a great article from one of my favorite sites "Lift Big Eat Big" concerning Squatting and why we squat "below parallel." Take a read for extra education. There will be more articles in future days on a variety of subjects.
Second article about choosing between High Bar and Low Bar back squatting. For the purposes of what we are trying to accomplish, we choose High Bar. As the article will show, High Bar translates to Olympic Lifts which will become more predominant throughout the next few months.
Squat a Day Program:
High Bar Back Squat: 3@50%
2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
SKILL:
1a) 3x15 Unbroken (UB) GHD Situps, Rest 60 Sec
1b) 3x10 T2B, Rest 60 Sec
2) 5 min Double Under Work
- This is not meant to be a Metcon... This is skill work, don't overdo it!
STRENGTH:
5x2 Tempo High Bar Back Squats @ 50%, Rest 90 sec
- This is to be done with a quick move to the bottom position, hold for 3 seconds, then bounce and rise up.
CONDITIONING:
4 rounds
10 Deadlift 255/185
10 Hand Release Pushups
10 Lateral Box Jumps 24/20
- Lateral Box Jumps will be performed by jumping side to side over a box. Each jump counts as 1, so it will be 5 jumps left, 5 right.
- Deadlifts are meant to be heavy!!! Scale only if unable to lift for reps of 2 or 3. The goal is to be able to perform a metcon like this with 315, this is the beginning of that scaling.
HBBS:
ReplyDelete3@140
2@175
1@210
1@240
1@265
Conditioning: Time: 8:53
Scaled box jump to 20".DL as RX.