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Components

Back Squat

"Pass Interference"

Settings

Workout

02/07/2022

“Your mind is not your shoe size.” - Jim Kwik Have you ever taken an “IQ Test”? Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be. As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees. The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads. In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Back Squat

All Percentages Based Off 1RM Back Squat:
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%

Rest 1-3 Minutes Between All Sets.

FLOW: Complete 6 sets of 3 unbroken back squats from a rack. For the final set, complete a set of 3 or more unbroken back squats. This should be a "near max" set. Leave 2-3 reps in the tank.

SCORE: Enter reps completed for the set of 3+

Prep
2-3 warmup sets to 75%

Modifications
BACK SQUAT
- Box Squat
- Reduce Percentage

"Pass Interference" (Time)

3 Rounds:
15 Deadlifts
15 Pull-ups

Directly Into...

3 Rounds:
12 Front Squats
12 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Shoulder to Overhead
9 Strict Pull-ups

Time Cap: 18 Minutes

MRx: 95/55, Rx: 115/75, Rx+: 135/95

CONDITIONING CATEGORY: Grind

BARBELL MOVEMENTS: No more than 3 sets on any movement. The weight should be between 40-60% of your 1RM Shoulder To Overhead.

GYMNASTICS: No less than sets of 3 on any movement.

NOTES: Each 3 rounder should take between 3 and 6 minutes. There is no rest between each piece.

SCORE: Total time. If capped, add 1s for every missed rep.

- Aim to hold on for unbroken sets of front squats and push jerks. Plan your break up strategy for all the other movements around this.

- Break up the deads. It seems silly but we want to save our grip and shoulders as much as possible in the beginning.

- Aim for quick small sets of pull-ups and chest to bar pull-ups.

- Focus on fast transitions and minimize chalk breaks.

Prep
5 Deadlifts
5 Pull-ups
4 Front Squats
4 Chest to Bar Pull-ups
3 Shoulder to Overhead
3 Strict Pull-ups

Modifications
BARBELL MOVEMENTS
- Reduce Loading
- Reduce Reps
- Sub Dumbbells

PULL-UPS
- Reduce Reps
- Use Bands
- Strict Pull-Ups
- Ring Rows
- Double Dumbbell Bent Over Rows

CHEST TO BAR
- Reduce Reps
- Use Bands
- Strict Pull-Ups
- Chin Over Bar Pull-Ups
- Ring Rows
- Alternating Dumbbell Plank Rows

STRICT PULL-UPS
- Reduce Reps
- Use Bands
- Ring Rows
- Renegade Rows

Whiteboard:

Monday, February 07, 2022

Male Clients