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Back Squat

Pinball

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Workout

Monday

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application. In the “Cone of Learning” (Edgar Dale), we learn: 10% of what we read. 20% of what we hear. 30% of what we see. 50% of what we hear and see. 70% of what we say and write. 90% of what we actually participate in. Information without application, is knowledge. Information with application, is wisdom.

Strength

Back Squat

On the Minute x 10:
1 Pausing ""One and One Quarter"" Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%

STIMULUS
-Working a new movement today with the Pausing One and One Quarter Back Squat
-This movement is designed to strengthen the bottom most part of the back squat
-Movement Order: You'll squat to full depth, stand to just above parallel, return to full depth, then stand to full extension
-There are pauses built in at two locations:
-Pause for 2 seconds in the bottom of the initial squat
-Pause for 2 seconds at the top of the ""one quarter"" squat
-These percentages are based on your 1RM Back Squat
-These 10 reps are on the clock, starting at the top of each minute

Metcon

Pinball (AMRAP - Reps)

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Row Calories
1 Minute Rest

STIMULUS
GENERAL
-We'll work for 3 consecutive minutes before resting for 1 in this 5-round workout
-Keep a running count of your reps for each round
-Your score is total reps accumulated over the 5 rounds

WALLBALLS
-Choose a weight here that you could complete 30+ reps unbroken when fresh
-This is ideally a weight that allows for at least 15 reps per round within the workout

ALTERNATING DUMBBELL POWER SNATCHES
-This should also be a weight that you could cycle for 30+ reps unbroken when fresh
-We'll alternate arms on every rep during the workout

Strategy

-There are many ways to attack this interval workout, with the goal on all of them being consistency across the 5 rounds
-Consistency means keeping your highest scored round and lowest scored round within about 5 reps of each other
In order to do that, you can try out one of the following strategies:
-Complete 2 rounds of :20 seconds on and :10 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the row.
-Complete 1 set of :40 seconds on and :20 seconds off on the wallballs and dumbbell power snatches. Finish out with 1 minute straight on the row.
-Set a goal number for each movement in the first round and make it your goal to match or beat it with each coming round.
-All of these strategies have built in rest in some capacity on the first two movements, while the row would be completed straight out at an effort that is strong, but sustainable over 5 rounds
-The first two options are intervals within intervals that provide some rest and transition time to the next movement
-Sticking to the work/rest ratios can allow for consistent reps across the 5 rounds
-The last option allows you to choose where to break up your goal set
-For Example: If your goal is 18 wallballs, you can break it up into three quick sets of 6 without having to really look at the clock

Whiteboard:

Monday, March 02, 2020

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