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Buy,Buy,Buy

Back Squat

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Workout

Friday

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover “Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent. How we do anything is how we do everything… and there is nothing in life worth doing half-assed. Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Metcon

Buy,Buy,Buy (3 Rounds for reps)

AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)

SUBS
50/35 CALORIE ROW
40/30 Calorie Assault Bike, Echo Bike, or Bike Erg
40/30 Calorie Ski Erg
800 Meter Run

40/30 CALORIE ROW:
35/25 Calorie Assault Bike, Echo Bike, or Bike Erg
35/25 Calorie Ski Erg
600 Meter Run

30/25 CALORIE ROW:
25/18 Calorie Assault Bike, Echo Bike, or Bike Erg
25/18 Calorie Ski Erg
400 Meter Run

DOUBLE UNDERS
Reduce Reps
60 Single Unders
30 Seconds of Practice
30 Double Taps
30 Line Hops
15 Over-and-Back Dumbbell Hops

DESCRIPTION
We'll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals
Each AMRAP begins with buy-In calories on the rower
After finishing the calories, you won't return to the machine
Instead, you'll complete max rounds and reps of double unders and front squats
Your score for each AMRAP will be total reps of double unders and front squats
Your final score will be the sum total of these 3 scores
ROW
To make sure you have enough time for the scored portion of each AMRAP, the rows should take no longer than:
1st AMRAP: 3:00
2nd AMRAP: 2:30
3rd AMRAP: 2:00
DOUBLE UNDERS
The double under number is designed to be incredibly small
Once on the rope, this should be a number that you can complete in 30 seconds or less
Adjust the number or variation as needed
FRONT SQUATS
The front squat comes from the floor in this workout
You are allowed to squat clean the first rep of each set if you'd like
As the weight increases, the reps will decrease
For all rounds, choose a weight you can complete in 1-2 sets

Strategy

ROW
The rows to start each round are should be strong, but controlled
With 5 total minutes of work each AMRAP, these are not all out sprints
The goal here is to get off the rower feeling ready to attack the scored portion of the workout
Slowing down your recovery and getting a big, strong drive on each stroke can allow for a higher power output with controlled breathing
DOUBLE UNDERS
With such a small number of reps, aim to complete this station ideally unbroken
Rather than breaking it up on purpose, take a little bit longer to start the set if needed
With a short time window to operate within, make sure you neatly place your rope on the floor after each set
This allows for easier transitions and more time spent moving than untangling the rope
FRONT SQUATS
Pick up the bar thinking that you're going to get to the halfway point of each set
This is a huge mental help, as it allows you to pick up the bar faster
Once you reach that point, make the call whether to hold on or not
If you're feeling good, finish out the set
If you need a quick break, you're already half way done
Taking a short pause at the top of each rep and being aware of your breathing will make this station easier to navigate

Strength

If time allows

Back Squat

12 Reps @ 94% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
3 Reps @ 109% of 10RM Back Squat

STIMULUS
DESCRIPTION
Working heavier percentages of your 10RM Back Squat in this piece
We'll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
We last completed a 10RM Back Squat test on 6.8.20
If you don't have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets

Whiteboard:

Friday, August 14, 2020

Male Clients