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Back Squat

"Going Nowhere"

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Workout

05/11/2022

“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin Have you ever caught yourself saying, “Well the fact of the matter is…”? Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion. We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here. We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

Back Squat

Back Squat

Build to Heavy Single
Then...
1 Set of Max Reps @ 80% Heavy Single

- On 4.20.22 we built to a heavy set of 3.

- We can use our heavy 3 as a reference point for our heavy single.

- All sets will come from a rack.

- Rest as needed between attempts and drop sets.

- Enter your heavy single. Record your max reps and drop set weight in your notes.

PREP
Barbell Warm-up
https://www.youtube.com/watch?v=FM_y5IKEywk

With An Empty Barbell
10 Back Squats

Then...
1-2 Back Squats @ 50%
1-2 Back Squats @ 60%
1-2 Back Squats @ 70%
1 Back Squat @ 80%
1 Back Squat @ 85%
....Keep building with small jumps until you reach your heavy single for the day.

MODIFICATIONS
- Sub Dumbbell Front Squats

"Going Nowhere" (4 Rounds for reps)

"Going Nowhere"

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats MRx: 135/95, Rx:155 / 105 lb

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats MRx: 115/85, Rx: 135 / 95 lb

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats MRx: 95/75, Rx: 115 / 85 lb

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats MRx: 75/55, Rx: 95 / 65 lb

- Conditioning Category: Grind

- Bar-Facing Burpees: Performed in 1:15-2:00.

- Front Squats: Barbell taken from the floor. You may squat clean the first rep. The first barbell loading should not exceed 60% of your 1RM front squat.

- Score: Enter total front squat reps completed in each AMRAP.

- We should aim to have at least 1:00 on the barbell each round.

- Pace the burpees in a way that will allow you to have a solid amount of time on the bar.

- Aim for sets of 7 or more on the barbell.

PREP
4 Bar-Facing Burpees
4 Front Squats @ 4th Weight

4 Bar-Facing Burpees
4 Front Squats @ 3rd Weight

4 Bar-Facing Burpees
4 Front Squats @ 2nd Weight

4 Bar-Facing Burpees
4 Front Squats @ 1st Weight

MODIFICATIONS
BAR-FACING BURPEES
- Reduce Reps
- Burpee To 6" Target
- Burpee Step-Over The Bar

FRONT SQUATS
- Reduce Loading
- Sub Dumbbells

Whiteboard:

Wednesday, May 11, 2022

Male Clients