Tuesday 8.23.2022

*Coach’s Notes: Front Squat testing!

In our “Fitness” track, we’ve put in a lot of work over the weeks on the Front Squat, spending a lot of time in the 5-rep range. Today, the goal is to find our 5-repetition maximum (meaning the most weight we can successfully lift for 1 set of 5).

For “Performance” folks, while we’ve focused more on the Clean lately, this is still a good challenge to see where you are at in terms of leg strength.

A “good” goal for a 5-RM is 85% of our 1-rep max, but this will vary from person to person. Of course, don’t allow this percentage to limit you — go as heavy as you can.

For conditioning, there are two versions of a “sandwich-” or “pyramid-” style tester, along with Strength/Muscular Endurance-based option.

Have fun!

“FITNESS”

A. Take 15 minutes to build to today's Front Squat 5-RM
*See "Performance" for loading ideas, or simply complete 5 sets (or more) of 5 reps, adding weight each set as able.

B. Option 1: Conditioning Tester
For time:
10 Strict Pull-Ups
20 Wall Balls
30 Kettlebell Swings
400 Meter Row or Ski (or 800 Meter Bike Erg)
30 Kettlebell Swings
20 Wall Balls
10 Strict Pull-Ups

Compare to 2.6.2019

OR

Option 2: “PUMP”/ Strength Balance
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — Left Leg Bulgarian Split Squat x 8-10 reps @ 3010
Minute 2 — Right Leg Bulgarian Split Squat x 8-10 reps @ 3010
Minute 3 — Barbell (or Dual Dumbbell) Bent Over Row x 10-12 reps @ 2110
Minute 4 — Band Pull Aparts x 15-20 reps

C. (Optional) Two or Three sets of:
Plank Body Saws on Sliders x 8-10 reps (slow and controlled)
Side Plank Powell Raise x 10-12 each arm @ 3010

“PERFORMANCE”

A. Take 15 minutes to build to today's Front Squat 5-RM
Suggested Loading (but totally up to you)
*Set 1 – 5 reps @ 50-60%
*Set 2 – 4 reps @ 60-70%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – Test 5-RM
*Set 7 (Optional) – Exceed weight from Set 6

B. For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Balls (20/14 lbs)
120 Double Unders
30 Wall Balls
20 Pull-Ups
10 Power Cleans

Compare to 2.6.2019

C. (Optional) Two or Three sets of:
Plank Body Saws on Sliders x 8-10 reps (slow and controlled)
Side Plank Powell Raise x 10-12 each arm @ 3010

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 -- 400 Meter Run
Station 2 -- 500/400 Meter Row
Station 3 -- 1000/800 Meter Bike Erg