Warm-up
8 min EMOM
Evens – 10/8 cals AB
Odds – 15 air squats
Mobility
Quick squat mobility session
Strength
Back squat – 1×5@77%, 1×3@87% and then 1×1@97%
*adding weight to 5/29
We have been doing a 5/3/1 cycle for the back squat the last 7 weeks. This is the culmination of the second cycle. After today, we will make a few adjustments and repeat the last 4 weeks with slightly different numbers. Take what your body is giving and put the right weight on the bar. See if you can hit this weeks numbers and use it as a test to move forward and hopefully upward.
Again, If we are spotting the back squat, we need to be confident in our approach. It is ok to tell someone that you do to want that responsibility. Find someone who is will to get right under the armpits to not only help the person up but prevent them from coming forward. If you prefer, ask two people to help, but make sure you communicate with each of them. Do not simply assume that they will pick the bar off your back when things start to go south. Discuss keywords and have a good understanding of what’s going to happen and when.
If the weight is something you truly might not be able to pick up, get comfortable with bailing behind you.
WOD
“Night Shift”
21.15.9
T2B
Box jumps
400m run after every round
Pretty straightforward workout on paper, but it provides you with a place to learn a little bit about yourself as an athlete. If you are someone who struggles with big sets of T2B, what is your approach here? Does it make sense to do 3 sets with a quick rest in between? Would you learn more about your capabilities if you pushed the numbers a bit more?
If the T2B aren’t the problem, then finding a challenging pace in the 400m run has been a goal of mine. It is always easy to get outside on a run and downshift, using the first part of a 400m run as a chance to catch your breath. But what if you didn’t? What if you pushed the run a bit. That doesn’t mean you have to sprint, but instead of “resting” on the run, what if you stayed invested and held yourself to a slightly faster pace.
PortComplete
1. Bodybuilding – 3 or 4 rounds
10 rolling tricep extensions
10 incline DB bench press
10e hollow crunch w/plate switch
10 SA preacher curls using the GHD or incline bench
2. Banded work – accumulate 100 each
Banded pull-aparts
Banded seated lat pull-downs
3. Unilateral work –
2 rounds on each side
:30 Bulgarian split squat hold at parallel
10 bodyweight Bulgarian split squats
Rest 1:00 between sides
4. Gymnastics skill work
Option #1 – Practice a freestanding HS or accumulate 200′ in HS
Option #2 – Complete 5 sets of 2 to 10 strict HSPU’s
5. Core work with a buddy – 3 rounds each
10 strict T2B
20 leg throws
30 med ball sit-ups
