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Back squat Max testing

08 Aug Posted by in Kick Ass Results | Comments

Last week we finished our last lift in the back squat cycle, so this week we are testing our max! Through the weeks, you will have been introduced to lots of different ankle and hip mobility options. Did you find one that really loosened things up well for you? If so, hit up that one up the night before coming in to test your back squat.

We will be testing the back squat on Wednesday. If you are not planning on coming in on Wednesday, please coordinate with your coach the best day for you to test. Can you get your name up on the leaderboard?

Week 2 of the power cleans. You will see them on Monday (today) and Friday. Monday is 6 x 2 reps at 70-75% and Friday is 5 x 3 reps at 70-75%.

Happy lifting!

Workout of the Day

Context: Practice

Mobility: Shoulder

Strength: 6×2 power clean – 70-75% of max

Super Set: 6×4 ring dip / ring push up –  scale to the same challenge for each set

Metabolic Conditioning: “Samwise”

For time.

  • Row 400m
  • 20 Clean and Jerks
  • Row 400m

Rx – 85/135
Zone 3 – 55/85, row 300m
Zone 2 – 35/55, row 200m
Zone 1 – scale as needed

Scaling Guide: 4:30 – 8:00 minutes

Optional ‘Cash Out’: suitcase lunge 12 steps, 30 double unders, max rounds in 4 min

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