Dec 29, 2013

Monday 12.30.13

EMOM for 5 minutes:
    Perform 2 hang squat cleans at 70% of 1RM
Then,
    Spend 30 mins establishing a 1 RM high bar back squat (HBBS)

Post loads to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

This EMOM is meant to provide a warm up for both the legs and the central nervous system. DO NOT go above the prescribed weight. Each set should be easy and fast.

The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps before starting your 1RM attempts. Once you reach 80-90% of your expected 1RM, take 2 minutes rest then perform a “Walkout”... load up the bar with 5-10% above what you believe your 1RM will be, then simply walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement.  If you are projecting a 400lbs 1RM, walk out with approximately 425lbs. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

If you do nothing else this week, complete the 1RM back squat. This will gage where we have been over the last month and set the starting position for the next month. Starting next Monday, January 6th we will squat Monday, Wednesday and Friday for three weeks then close the month with another 1RM. All of the BS programming this month with be written (sets x reps) so 1x5 = one set of five reps and 7x5 = seven sets of five reps each.

Training Videos.
  • For questions on what your squat should look like read this article.  Not for the faint of heart and in typical Rippetoe fashion, not for the easily offended.
  • Whether you chose to go high bar or low bar – always be consistent.  The programming will state high bar, but as long as you know and understand the difference, make a conscious choice, and do it the same every time.  For this three week focus, it does not matter whether you choose HBBS or LBBS.  Read this article for a great discussion on that topic.

9 comments:

Ross said...

IMCF SD DET

Took a few days off to run around with the fam and visit everyone and eat too much.

Back at it today,
Hang Cleans @ 175
BS worked up to 355, did my walk out at 405, then did 365, 375(f - not low enough), 375, 385 (PR).

Jared said...

Nice effort Ross. Starting off at 385 for the next cycle is great.

Warm up squats to 245 the walk off at 365. Then 315, 325, 335(f), 330. My previous PR was 295 one month ago so I am very happy with at 35# PR today. Excited to see where I can be in another month.

Jimmy Chen said...

Interesting article about the difference between high bar and low bar. I didn't realize that high bar was "a way" to do business until reading this article; prior to that, I always thought that that high bar position was bad for the cervical region of one's spine and encourages lifters to look down instead of straight ahead.

In other news, I dropped by my brother-in-law's health club yesterday and managed to do "TK" from the main site's Saturday WOD. Finished at 7 rounds and feeling sore this morning - will try to tackle the travel WOD later today.

Ricky C said...

Walked off at 330#.

Maxed out at 295.

Maybe I can get a 35# PR in 30 days!

Noah said...

245#. 5# under my all time best so hoping to see gains in the next 21 days.

Matt B. said...

cleans @ 95#.
Walk off at 295.
Definitely HBBS'ed 225#. Probably didn't get full depth at the first 235 attempt, and dropped it on the second try.

Susan Friend said...

Cleans at 110
HBBS max at 195

I wanted to make the 200 mark on my back squat, but it didn't happen today. 195 is such an awkward number for calculating percentages.

Afterward, I attempted some legless rope climbs and monkey swings on the bars with Charles and Scott. Scott has a wide array of unexpected skills!

monroe said...

Made it late today and worked up to Sn 135x1x3, Sn Pull 155x3x3, Sn DL 175 3x3. Followed with 3x10 T2B, some kb work with 53#. Still feeling a little creaky. Seems like everyone is catching the crud, so I picked up some Zicam onthe way home.

Andy said...

Hatch 5/1
HBBS 8x175, 6x205, 4x225-235
FS 5x155, 4x175, 3x185-195

Nice numbers on everyone's 1RM today! Really tempted to max along with IMCF, but stuck with my side program. Different feel on week 5, starting the mini-waves of higher weight lower reps. Good lifts today.