Tuesday 1.31.2023

*Coach’s Notes: Heavy Back Squats

We’re getting into some high percentage, low-rep squatting work on both the Back Squat and the Front Squat. This means that we need to be dialed-in in terms of stance, posture, and BRACING.

Before we descending into a heavy barbell squat, it’s important that set our intention, take in a solid breath, and tighten our midsection, making our trunk as solid as possible. I often try to think about a can of soda — unopened, it’s solid as hell, but once you let the air out, it’s easy to crush.

This doesn’t mean to hold your breath. Keep your mouth open, but try to prevent exhaling until you’ve come back out of your rep.

For a good run down on strong squatting considerations, check out this article from Greg Everett and Catalyst Athletics

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 3011
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 30-40 seconds
Rest 60 seconds

B. Fitness/"PUMP" Conditioning
Against a 5-minute clock, complete:
2-4-6-8-10.....
Goblet Cyclist Squats
*5/4 Calorie Bike or Ski after each set

Rest 1 minute, then...

Against a 5-minute clock, complete:
2-4-6-8-10.....
Kettlebell Sumo Deadlifts
*5/4 Calorie Bike or Ski after each set

C. (Optional) Same as "Performance"

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets):
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 84-88%
* Sets 4-6 – 2 reps @ 88-94%

B. Performance Tester Workout
Ten rounds for time:
5 Burpees
10 Wall Balls (20/14 lbs)

C. (Optional) Two or three sets of:
Tall Kneeling Dumbbell Hammer Curls x 10-12 reps @ 2010
Rest as needed
Side Plank Hip Raises x 12-15 reps each side
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski