Arrive at the Hut for your class… check the whiteboard for your current back squat 1 repetition maximum (1RM). You will use this number to determine your approximate loading for today’s back squats. IF you are relatively experienced and have a recent 1RM, and are feeling rested and ready to go hard- then you should aim for all working sets (5 sets of 3 reps each) to be at a load between 90-95% of your 1RM. For EACH set you complete… you should feel as if you could not possibly repeat that for another round. But after 3-4 minutes of rest- you will get tough, regain composure and laser focus on completing another set successfully… and then get it done!
IF you are less experienced you might not have a true 1RM on that board. Another way to say that is- the number that is on the board might not reflect your actual strength at squatting one rep at a maximal load– you very well might be able to squat more. It is tough to know precisely what you should squat in a session like today… so you might have to adjust the loads a bit across the 5 sets. Those very new to squatting heavy loads will use today as a skill work day- developing the mechanics and learning the feel of this movement- and your coach will tell you what loads to you each set. Oh- you’ll get heavy enough- but more importantly- you will start to gain a sense of what a “heavy day” at CrossFit Malibu is like. And know why these days call for some Led Zeppelin.
Rod on a set of 2 push jerks during a “heavy day” last week… sticking the landing.Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
3-3-3-3-3 for volume
Post number of sets at heaviest load to chalkboard/journals/maybe to PR Board?
Tuesday 5pm Open Training Hour
