Strength:
1RM Back Squat
WOD:
3 Rounds
10 Box Step Ups (95/65)
10 Full Cleans
10 Box Step Ups
10 Full Snatches
Today is the day – one rep max effort Back Squat – are you excited?!?! After a good warm up and some great hip mobility the coach will put 20 minutes on the clock and you will work at your own pace. Be sure to do enough warm up sets to be ready to lift some heavy doubles and singles, but don’t tire yourself out so that you don’t have enough energy left to hit that big lift. As you get into those max effort weight ranges, rest for 2 minutes between attempts to allow your body time to recover and refill the muscles with blood.
You should get to a point today where you fail a lift and have to bail. That is how you know you have given your true all out effort. I want everyone to feel that true effort. Many times we think the weight is hard and we couldn’t possibly do anymore. Often times people are just scared because it was hard. I want you to push the boundaries of your comfort zone today. Bailing is easy – throw the bar off your back and jump forward out of the way. For safety reasons, we don’t spot back squats.
After that, we will continue with our strength day with 3 rounds of box steps ups with a barbell on your back in the back rack position. Lighter weight barbell will be all you will need for this one, I promise – 95/65.
Then you will do some full, squat cleans with that same barbell, some more box step ups (UGH!) and then some full, squat snatches. The squats will feel SO light after all that heavy back squatting.
Not sure if this looks easy or hard to you, but it’s probably harder than it looks…your tooshie will be tight after this one! You will do a lot of squatting today – heavy back squats first and then some lighter squats in the workout. You will be sore the next couple days, but the hope is that the lighter workout squats will help the soreness subside from the heavy back squats.