Last Thursday marked the last PortFit gymnastics class. It was an awesome session. We are going to take a week off and then start our last of the 6 week program. This one is going to be devoted to building your aerobic engine. Using the rower, the assault bike, and your favorite running sneakers, we will work through a program devoted to helping you build your ‘wind’. There will be one class a week where we will focus not only on the goal of the workout but also pacing and some form work. There will be a secondary workout for you to complete on your own. If you are interested, please email Sophie to secure a spot. This one couldn’t come at a more perfect time.
So today we dip our toes in the pool of a possible new 1RM back squat. However, there is a limit to how heavy you can go today. Staying within 105% does a few things psychologically as well as physiologically. Mentally it gives you such a small window that failure really shouldn’t ever cross your mind. All the work you have put in the last 2 months should make you absolutely confident in hitting that weight. You’ve earned it. Also, it preps you for your 1RM attempts next week. Physiologically it makes you move a weight you might never have before. It will ready the body and mind for that kind of weight while allowing it to recover from the last 10 weeks because the overall volume is still relatively low. Please stick with the rep scheme, next week I will let you beasts off your leashes.
Warm-up
20 burpees – slow and deliberate, raise the HR, warm the body
10 bootstrap stretches
5 inchworms with and up dog/down dog
Mobility
Grab some rig and let’s do some squat therapy
2:00 in the bottom of your squat
1:00 in a spiderman each side
1:00 each side in Hawaiian squat mobility
Strength
Back squat Week 10 Day 1
1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, PR attempt
*do not exceed 105%
See above.
WOD
“Some Ol’ Backroad”
10 min AMRAP
15 box jumps (24/20”)
12/10 cals AB
6 clean & jerks (155/105#)(135/95#)(115/75#)
Think about weight here as around 55% of your 1RM. It should be a challenging weight, but doubles and triples are not out of the question.
Accessory Work
3 rounds
A1. KB goblet lunges – 20t; AHAP
A2. Banded leg curls – 10e
