Jan 29, 2014

Thursday 01.30.14

Time to test your high bar back squat progress for January....

Warmup with:
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)

Compare your effort today with 12.30.13.  Even if you did not benchmark this movement back on Dec 30th, or were not completely diligent in following the prescribed sets and reps in January, still do the 1RM today.  If nothing else you'll have another data point from which to measure yourself in future strength regimens.

Th warm up 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.

10 comments:

Nick Talbot said...

Eeeeeeeeeexcellent.

Sam Friend said...

HBBS - 255 (PR)
That's a 15# improvement. I tried 265 and got stuck in the hole. All together this month has been a great Improvement for me...BS up by 15....FS up 35... DL up 20... Total improvement of 70... I blame the programming!

Jacob Heppner said...

Nice job Sam!!! You PR like twice a week, I'm jealous.

Back Squat @ 385# in reps of 5/5/5/5/3/3/4 (30 total).

Jimmy Chen said...

205 on HBBS. While not as impressive as Sam (kudos on your PR), I did hit my PR as well, (by 15#).

Afterwards, I felt masochistic enough to do yesterday's workout since I felt guilty for sleeping in. Couldn't manage the 250+ like I wanted, but I managed to eke out a modest 215.

I do have to say, though, that this morning was pretty painful, but not in a physical exertion kind of way. Rather, I took some skin off my shin doing the EMOM (that'll teach me to drop the bar carelessly) and slapped myself upside the head with the jump rope doing the DUs. Nothing says brutal like the color of blood... Um, yeah.

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
Squat Clean 1RM ~185lb
2xHSC EMOM for 5min @ 135lb

WOD:
HBBS 1RM @ 300lb
Previous 1RM @ 285lb

Follow-thru:
Not for time...
50x pull-ups
100x push-ups (APFT stnd)
150x squats
5min squat hold

Ross said...

IMCF SD DET

Great to see all the PRs today on HBBS - great job and congrats.

Spent the morning with a hand full of cadets talking theory of CF and defining fitness, then focused on fixing the Air Squat some practice, corrections, warmup and more corrections, ran them through a nice workout of
3RFT
30 HRPU
40 SU
50 AS
Run 400m.
They now all hate me (not really).

Wish I could claim a PR today but I cannot. Full blown chest and head cold is dragging me down - but that is just an excuse and that's all it is. Hit the gym all motivated with a goal of 405. Didn't happen.

Hang Squat cleans @155 felt good, warm up squats felt good. Squat Singles all the way up to my Dec 1RM of 385 felt good. Did 385 2x1 just to make sure I had the depth right. Did my walk out at 455 and after that it went down hill...

Maybe should have stepped through 395, but tried 405, and got stuck in the hole. Dropped down to 385 did that again fine then ran out of time (3o mins of work, and had to get to work) and motivation for the day.

That being said I enjoyed the Squats this month and think despite not raising my PR today my confidence in the movement and the ROM greatly improved. excited to see what you all dream up next.

Again great job too everyone else who blew old 1RMs out of the water today.

Adam Thompson said...

315 not a PR today. Up late the last two nights working a paper doesn't help.

Matt B. said...

HBBS at 245. +20 since 30 Dec '13, and +10 from my previous all-time high.

Thanks for the programming this month, and the help progressing on my strength goat. Good discussion yesterday on the merits of other strength programs. I'd like to keep these strength gains going (or at least not regressing) as I move forward.

Then 1 set of 22 kipping pullups, then 5min of DU. 177. eh.

Andy said...

Sticking with the program...HSC at 155, then Hatch 9/2.
HBBS 5 x 175-185-195-205
FS 5x5 145

Congrats on all the nice numbers. Fun Team WOD tomorrow, be there or be square!

monroe said...

Primal move warm up then 5x5 T2B, 3x30 DU. thensome speed work:
High hang snatch:
2x50%
2x55%
2x60%
C&J:
50%, 55%, 60% 2+1
Finished with 30 Wall ball and static handstand practice