Today we get back to some heavy back squat training. Training, as differentiated from testing in that we have done a few CrossFit Total sessions recently, in which athletes are asked to set a 1 repetition maximum with just 3 attempts. Definitely more of a test than training- and we have seen many many personal records broken in recent weeks. Do let’s jump back in to training mode and see what kind of ground can be covered in the next few weeks. Today we train with some volume sets of 5 reps and 3 reps. In all, “just” 27 total reps over the course of 7 working sets (that is: not including the work done in warm-up sets).
Once you have worked up and are ready… you have 3 sets at 5 reps each. Use a heavy enough weight so that at about the 4th rep of each set you have to use everything you’ve got to stand up, and then do one more rep. A rest of about 3 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a few a percentage point or two if your first set does not elicit a sufficient amount of grief!
The second half of today’s back squat training is to increase the weight to something a bit heavier, again- experienced athletes might be able to push these to 90% of 1 rep max when relatively fresh- and these will only require 3 repetitions for each of 4 sets. Adjust weight up or down if necessary.
Recap: 3 sets at 5 reps each, 4 sets at 3 reps each… then calculate the total load squatted for each. For example: Sets of 5- all three sets at 100kg=1500kg squatted. Sets of 3- all 4 sets at 110kg= 1320kg squatted. This is what you will post to the chalkboard:
Athlete name- 1500/1320kg
Tuesday 6, 7, 9am, 4, 6pm WODs. FUNdamentals 8am, Gymnastics 5pm
5-5-5 and 3-3-3-3
Each are volume sets, heaviest load for determined reps
Post total volume for 5 rep sets and total volume for 3 rep sets