May 19, 2013

Squat Challenge - Week 3 (20-24 May)

Here's the outline for week 3 of the Squat Challenge.  Looking out at the full week's IMCF programming, this is a tough week to integrate additional strength training.  Do what you can, maybe get some offset sessions in at lunch or on the way home.

Strength and Conditioning.  Looking to work in some heavier sets this week. Two goals, listed in priority:

  1. For at least 2 of the 3 movements (BS, FS, OHS), warm up and complete a 3 x 3 at (85% of your 3RM, should be ~75% of 1RM).  Like last week's 5 x 5, last set is a Max Rep set. (Recommend frontloading these early in the week, pre-WOD).
  2. Perform the following WOD, either off-schedule or in place of the IMCF WOD.  (Recommend late week Thursday/Friday -- spoiler alert, Thursday is a benchmark girl WOD...hate to miss those).
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Try to increase the load on each of the fifteen sets.  

Mobility Focus.  
  • "10 Minute Squat Test #3" - a recurring series on the Mobility WOD site.  Basic premise is to accumulate 10 mins in the bottom of the squat position. Search around on the YouTube for more.
  • "Overhead Squat Help" - a quick one on improving arm and hip mobility specific to OHS.


Ross said...


Did part 1 of this weeks squat challenge.

OHS 3x3 @165, max rep set of 9
BS 3x3 @275, max rep set of 7

Really happy with my OHS, I think that is the most weight I ever attempted in OHS.

Andy said...

Got FS in yesterday, 3x3 @ 175, max set of 8. Spent a lot of time today holding bottom position of squat, with some light pistol work.

Matt B. said...

OHS tonight in the garage. Good motivation to keep the bar up - I don't want to repair cracked concrete from dropped steel. 3-3-3 @ 95. Good weight, 3 reps max.

Andy said...

BS 3x3 at 225 to 12" box, last set of 8. Need to do some planning to get the heavy singles WOD in. Tomorrow is Diane, tough one to double up on. Likely will save it for Friday (single M day).

Andy said...

Part 2 on Friday, all singles.
OHS: 135-145-155-165-175
FS: 185-195-205-215-225
BS: 245-255-265-275-285