We had a heavy back squat day about a month prior to entering quarantine… so you might look back to Feb 11th’s 5×5 as a basis for today’s workout. Coming off of the quarantine in mid-July we did some heavy back squats for 12-9-6-3 reps on the 15th BUT that day’s programming was intended to bridge a period of “not-so-much-heavy” with a future of “heavy and getting heavier”… so today just might be the day that you feel and perform well on some heavy sets of 5. Perhaps even to rep out 5 for a PR! Coaches will be looking to push those who need the pushing, and to hold back those who need THAT form of assistance. That is what we do, so be open to the feedback.
Wednesday’s WOD at 6, 7, 9 and 10am, and again at 4pm
Post new 5RM
Today we shoot for a new 5RM back squat! The focus of the entire hour will be prepping the body to squat heavy for 5 reps. The specific warm-up will have squat specific technique work that will both activate the musculature and prep the nervous system for the tall task setting a new 5RM. After a few warm-up sets with an empty bar, you’ll start loading up your bar and doing sets of 5. Between the early sets you’ll rest about 3 full minutes and towards the last few sets you may find yourself resting 5 minutes! That is ok, in fact, it’s encouraged so that you give your body enough time to recover and then perform at a high level. After the warm-up sets on the empty bar you will end up doing 5 or 6 sets of 5, so set a goal and then backwards plan so you have a tangible path to your new PR!