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Back Squats Eccentric

SOS

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09/07/2022

“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 Squats Eccentric (Weight)

Back Squat

4 Sets:
5 Reps @ 70-75%

*6-8 Second Eccentric

- Building off last Monday's back squats.

- For EACH squat, control down for 6-8 seconds, but fire up as fast as you can out of the bottom.

- Watch a clock or have someone count out loud for you as we want to complete the full 6-8 seconds to get the most out of these reps.

- Score: Enter heaviest set. Record sets/reps in your notes.

Prep
10 Empty Barbell Back Squats
3-5 Light Reps (No Eccentric)
3 Moderate Reps (With Eccentric)

SOS (5 Rounds for time)

"SOS"

https://ctstorageprod.blob.core.windows.net/videos-coaching/thursters-breath.mp4

On the 4:00 x 5 Rounds:
60 Double Unders
30/21 Calorie Row
10 Thrusters

BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65

- Conditioning Category: Threshold

- Double Unders: Completed in 1:15 or less.

- Row: Completed in 1:15 or less.

- Thrusters: Completed in 30s or less.

- Flow: Every 4:00, athletes will complete 1 round of double unders, rowing, and thrusters. Athletes will rest for the remaining time in each 4:00 window before starting back up at the next 4:00 window.

- Score: Enter how long each round takes you. Overall score will be the sum total of these times.

- Aim for unbroken sets of double unders each round.

- Let's row at an uncomfortable pace but you should still be able to get off the rower and get right to work on the barbell.

- Aim to complete the thrusters in unbroken sets.

- Each round we want to move quickly but we also want that pace to be sustainable. Let's smart about the pace you choose from the start.

Prep
10 Double Unders
5 Cal Row
5 Thrusters

Modifications
DOUBLE UNDERS
- Reduce Reps
- 1:15 of Practice
- 1:15 Time Cap
- 90 Single Unders

30/21 CALORIE ROW
- Reduce Cals
- 30/21 Bike Erg
- 21/15 Cal Assault or Echo Bike
- 21/15 Cal Ski
- 21/15 Cal Air Run
- 500m Run

THRUSTERS
- Reduce Reps
- Reduce Loading
- Sub Dumbbells

Whiteboard:

Wednesday, September 07, 2022

Male Clients