Wednesday, January 16
Whereas yesterday was gymnastic focused, today is strength focused. Starting our day with primers designed to optimize our body for the squatting and deadlift to follow. Box squats to start our strength work, which will lead to three sets of doubles on the back squat. Conditioning to follow and finish, in a repeated 3xAMRAP 5 from 2017 - "Frank the Tank". ACTIVATION 300-250-200-150-100 Meter Row After each set: 10 Hollow Rocks 10 Superman Rocks 2 Inchworms 3 Empty Barbell Good Mornings 3 Empty Barbell Stiff-Legged Deadlifts 3 Empty Barbell Deadlifts 3 Slow Wall Squats
Box Squat (Emom 8)
Set a box, or stack plates, so that we squat to just slightly below parallel. On the box squat, we are looking for speed out of the bottom. Coming from a dead stop on the box, is our focus to accelerate to extension, training the explosiveness of our posterior chain. As we unrack the barbell, take a slightly wider stance than our regular back squat. And extra width of our foot on each side is a good place to start. As we descend into the repetition, it is our aim to reach back. In a traditional back squat, and even more in a front squat, we focus on a relatively upright torso as it translates very well to our olympic lifts. Here however, we are looking to sit back with our hips so that by the time we reach the box/plates, coming to a complete stop, our shin bones are vertical. What this allows is a posterior-chain driven pull to a full standing position, versus the quad-dominant push. This results in hamstring, glute, and lower back power development, which is our heart to explosive movements.
On the Minute x 8 Sets: 2 Repetitions Sets 1+2 - 60% of 1RM Back Squat Sets 3+4 - 65% of 1RM Back Squat Sets 5+6 - 70% of 1RM Back Squat Sets 7+8 - 75% of 1RM Back Squat
Back Squat (3 x 2)
3 Sets of 2 Set #1 - 83% Set #2 - 85% Set #3 - 87% Rest as needed between sets, but aim to keep it to 3:00 or less.
Frank the Tank (AMRAP - Reps)
AMRAP 5: 50 Wall Ball Buy-In (20/14) 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Bar Facing Burpees
*Score = total reps, but does not include Wall Balls, only Deadlifts and burpees count towards score.
------------ "Asking "Is this possible?" is rarely relevant. The real question is, "Is this worth doing?" - Andrew Swilinski The logical side of us can be a double-edged sword. It puts "can I do this" in a higher role of importance than "should I do this." Although appearing to be minor details, we can soon see the larger than first glance implications. When we default to asking the question of whether or not it’s a possibility, we are negating the underlying reason why the concept came to be… the why. We can talk ourselves out of an idea without truly considering it’s importance, which needs to come first. For the old expression is true - "if there’s a will, there’s a way". The "whats" will absolutely need to be defined, and more importantly, acted upon. However we want to train ourselves to ask the other question first. There will be a moment today, tomorrow, or sometime this week where we’ll have an opportunity arise. In that moment, remind ourselves of the question the quote reminds us of. It’s not "is this even possible". It’s, "is this worth doing?". And we’ll go from there.
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