Back Squat 5rm test!
It's time to start bringing in some strength testing to the programming. We've been building volume and intensity since June and people are starting to see some solid progress.
We're going to start with a 5rm test for the back squat. Over the next weeks, you'll get to test other movements as well, and can use that information to help with scaling and future strength work.
When going for a heavy squat, be sure that you are comfortable with bailing out if you need to. If you have never learned how, check in with your coach and watch the video below. You definitely don't want to learn the hard way on this one!
Good luck with the squats... and the wod!
*skip ahead to 1:20 to get to the meat of the video!
TRAINING MONDAY TUESDAY
WARM UP: 3 ROUNDS:
12 Smooth plate floor to overheads
12 plate situps
12 glute bridge
STRENGTH: BACK SQUAT 5RM
Build from just the bar to a max set of 5 reps. Clear your area of any obstructions in case you have to bail out!
If you hit your 5 early, then drop down to 80% of your best and do a few more lighter sets.
AMRAP 10 MINUTES:
10/7 Chest-to-bar Pull-ups
5 Hang Clean + Jerks, 135/95 lbs
FG2; regular pullups, bar weight 65-75/95-115
FG1: Jumping CTB, bar weight 45-55/65-75
CP1: 105/155, 5/3 ring or Bar MU