A. 3x5 front squat
B. 12 min AMRAP of:
My rounds: 2
Basically this was front press form practice and double under practice for me. Rather than sub single jumps I wanted to break in my new jump rope and get back into double unders. It didn’t go quite as planned lol. I ended up taking all my time on the jump rope!
A. 5x5 barbell squats
B. for time:
warm-up: 95lbs x5
sets: 95lbs x5, 115lbs x5, 135lbs x5, 155lbs x5, 165lbs x5
A. 5x3 OVHD squat
B. 5 rounds for time:
warm-up: 45lbs x3
actual sets: 65lbs x3, 75lbs x3, 85lbs x3, 95lbs x3, 85lbs x3
My time for part B: 10:53
My teams #: 130 as Rx’d.
My time: 10:23
3 rounds of:
A. 3x5 OVHD squat
B. 12 min AMRAP of:
My sets for part A:
warm-up: 1x5 @ 35 lbs
set one: 1x5 @ 45 lbs
set two: 1x5 @ 65 lbs
set three: 1x5 @ 75 lbs
My rounds for part B: 8
Rule #1 – Clear your head
Get rid of all the numbers in your head. Sometimes they can be limiting factors. Only put a new goal in your head once you attain one, and that is your opener! Several years ago, we all thought that an 800-pound bench was out of reach, but now it is fairly common. Remember how Roger Banister was the first to break the four-minute mile? Everyone thought that this milestone would never be shattered. However, as soon as people saw that Banister had done it, numerous people repeated his feat. Don’t get caught up in the numbers. What is good today will be average tomorrow.
Rule #2 – Get a stance
Find what stance works for you. This takes a long time and will take some experimentation. Examine your squatting style and see what top lifter is similar. What stance does he use? Remember not everyone can squat like Chuck Vogelpohl or Steve Goggins. They have perfected their form and technique to suit them. You must do the same. Many people have jumped on the “wider is better” bandwagon when some people need to squat a little bit narrower. Everyone is built differently and has different strengths. It’s your job to find yours.
Rule #3 – Find your shelf
In order to be comfortable under the bar, you must find where you need to place the bar on your back. Having a bar too high or too low will result in failure. Not everyone can use a low bar position, so if this feels uncomfortable, change it. You have to find what works for you.
Rule #4 – Learn to love the hole
Most people are scared when they reach depth. They are nervous at parallel because this is their weak point. Learn to be comfortable and strong in the hole. Don’t be scared when you go low. Make it your strong point! This is where many lifters lose their air, their confidence, and their squat. Instead of being afraid, embrace this part of the squat. Learn to love the pressure and the feeling that your head is about to explode. If you learn to love this and expect it, you will do much better. If you are always scared, then your squat will reflect it.
Rule #5 – Have a big bag of tricks
Use every means necessary to get your squat stronger. (i.e., boxes, bands, chains, weight releasers, and/or combo of these). Find what works for you the best and then attack your training cycle aggressively. Again, this is going to take some time to find out what works best. I advise any beginner to use basics, but eventually you are going to become advanced and do something different. This doesn’t give you license to put every gadget and device on the bar either! Don’t dig your head into the sand. If you want to make progress, you are going to have to use a number of different means. You are going to have to talk to others, read, and experiment.
Rule #6 – Be at one with your gear
Try all the gear you think will work for you. See what the guys who are better than you wear. Ask them why they chose what they did. More gear does not equal better results. Better gear equals better results. But better means something different for every lifter. Use the gear that works for you and learn it. Get comfortable in it. ”A comfortable lifter lifts more weights!” I think Socrates may have uttered that on his way to the monolift.
Rule #7 – Improve your form
Always work on improving your squat form. You are never as good as you think you are. There is always something that you need to work on. In this case, you had better have good lifting partners and honest lifting partners. This will make a huge difference. There are so many different aspects of squatting, and your training partners need to be able to look at your squat and see everything. You must also be able to take criticism. If you do not have training partners, you may have to record your lifts. This will allow you to look at your squat and really examine it.
Rule #8 – A strong squat has a strong mind
To squat big, you need to think big. Have no limit on your end result. When planning your meet strategy, your opener is the only lift that is your limit. Don’t plan your other attempts; let them happen on game day!
Rule #9 – Treat your lighter squats like they are heavy
Don’t over-compensate your lighter squats. Always execute your squat with perfect form and make sure that your mind is “on.” Most people get injured when squatting with light weights because they don’t treat them with respect.
Rule #10 – Squat big in the meet
It does not matter what you do in a gym. What you do at a meet reflects what you learned in training. Aside from judging, you are responsible for everything else. Any excuse you have is only your fault and your fault only.
*Bonus Rule -If you want to squat big, train with other guys who squat big. You need to train with powerlifters if you plan on being one.
3 rounds of:
A. 15 mins to find 1RM of front squat
B: 10 rounds for time:
My 1RM: 155lbs
My time for Part B: 11:46
3 rounds of:
In teams of 2 for time:
"off" partner holds a kettlebell (53/35) in a standing goblet position (so like a goblet squat but standing)
***25 rep limit at which you have to switch partners
My teams time: 22:59
We split the reps in half making for 100 pull-ups and 150 squat jumps each. KILLER.
3 rounds of:
A. 15 mins to find 1rm of back squat
B. 10 min AMRAP aka “Half Cindy”:
My 1rm: 205lbs! NEW PR
My rounds for part B: 9
My last half Cindy was 8 rounds so there’s some improvement! :D
3 rounds of:
WOD: Teamwork Friday:
For time, in teams of 2-3 (each person does all the reps Rx’d, but members can’t move on to the next move until all members have completed the one prior):
Posted a day late, I know! But I had coffee with some friends last night so that’s why! This one was easier than I thought it would be, but still pretty hard. Awesome moment of the day? A, my trainer, came up to me afterwards and told me my burpees were perfect. Which is significant because up until this point I’d been doing them wrong, and they’re the move I used to be horrible at! :D
Start by doing one body-weight squat and 10 pushups. Rest for 30 seconds, and then do 2 squats and 9 pushups. Gradually work your way up to 10 squats and down to 1 pushup. You’ll complete 55 reps of each exercise by the time you’re done—and reap both the cardiovascular benefit of aerobic training and the muscular pump of a strength session.