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Next Strength Cycle – the back squat

Happy Monday!

We are nearing the end of our defecit deadlift and dip strength cycle and moving into the back squat and single arm ring row.

We will be testing our max back squat today! Be sure to find a time to test it this week if you are unable to make it in,  so you have a number to work your percentages off of.

We will be retesting our deadlift on Monday, March 6th. I am very excited to see the results on your max deadlift from doing the deceit cycle. Be sure to share on the PR board.

Want to know our lifting schedule for the year?

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 6 minutes testing your max set of strict pull ups (or progression)

Strength: 1 – 1 – 1 – 1 – 1 – 1 – 1 Back Squat -test-, ‘strong effort’, increasing weight each round.

Metabolic Conditioning: “Open 13.5 Modified” OR “Open 13.5”

As many rounds as possible in 8 minutes:

15 Thrusters
15 Chest to Bar Pull Ups*

OR “Open 13.5”

In 4 Minutes, 3 rounds:
15 Thrusters
15 Chest to Bar Pull Ups*

If you complete 3 rounds in under four minutes, keep going for another four minutes. If you make 6 rounds in 8 minutes, keep going for another 4 minutes, etc. If you finish the 3 rounds ‘early’, you can start on the next round right away (you do not have to wait for the time to run out).

Performance: 65/100
Athletic: 45/65, 10 ctb pull-ups
Health: 35/45, 10 jumping ctb pull-ups

Scaling Guide: 3 – 5 rounds. Scaling down the weight on the thrusters is fine if you feel like you’ll get less than two rounds. Also, scaling down the pull ups to kipping pull ups or jumping pull ups is fine as well!

Compare to: February 21, 2015 – Open 13.5

Optional ‘Cash Out’: 4 min max cal row or airdyne

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