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Back Squat

Freedom Sauce

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Workout

09/30/2022

“What you resist, persists”. What would you think about if I told you to *not* to think of a pink giraffe? The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what *to do*. Turn “don’t slow down” into “I can hold this pace”. Turn “don’t mess this up” into “focus on a clean jumpshot”. If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Back Squat

Back Squat

https://ctstorageprod.blob.core.windows.net/videos-movements/back-squat-isometric.mp4

4 Sets:
5 Reps @ 70-75% of 1RM Back Squat

*4-5 Second Isometric
*Rest As Needed Between Sets

- For EACH back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

- Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.

- Score: Enter heaviest set.

Prep
10 Empty Barbell Back Squats
2-3 Light Reps (No Isometric Hold)
2-3 Moderate Reps (With Isometric Hold)

Freedom Sauce (4 Rounds for calories)

"Freedom Sauce"

AMRAP 3:
21 OHS MRx:65/35, Rx: 75/45, Rx+: 85/55
21 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:
18 OHS MRx: 75/45, Rx: 85/55, Rx+: 95/65
18 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:
15 OHS MRx: 85/55, Rx: 95/65, Rx+: 105/75
15 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row

Rest 3:00

AMRAP 3:
12 OHS MRx:95/65, Rx: 105/75, Rx+: 115/85
12 Lateral Burpees Over Rower
Time Remaining: Max Calorie Row

- Conditioning Category: Sprinty Threshold

- Interval 1 Barbell: Athletes should be able to complete 25+ reps unbroken, when fresh.

- Interval 2 Barbell: Athletes should be able to complete 20+ reps unbroken, when fresh.

- Interval 3 Barbell: Athletes should be able to complete 15+ reps unbroken, when fresh.

- Interval 4 Barbell: Athletes should be able to complete 10+ reps unbroken, when fresh.

- Burpees: Two foot take off required to get over the rower. Reps should be completed in 1:15 or less.

- Note: Athletes should have at least 1:00 on the rower each round.

- Score: Enter number of calories completed during each AMRAP. Leaderboard will show total cals.

- Aim for 1 set on the overhead squats each round. This will be a good challenge for the majority of athletes.

- Hold yourself to high movement standards on the overhead squats. Be sure to get the hips below the knees in the bottom of the squat. Also, be sure stand up all the way (squeeze the butt cheeks) at the top of each rep. This is a great workout to record and look out for those potential "no reps."

- Find a steady pace on the burpees. Step up burpees are good to go as long as two feet take off at the same time to get over the rower.

- Strong effort on the rows. Aim to stay within 5 calories of each previous score. If you get 15 calories in round one, the goal is to stay within 5 calories of that score in round 2, and so on.

Prep
1 Round With Empty Barbell:
5 Overhead Squats
5 Lateral Burpees Over Rower
5 Calorie Row

1 Round With Opening Weight:
3 Overhead Squats
3 Lateral Burpees Over Rower
3 Calorie Row

Modifications
OVERHEAD SQUAT
- Reduce Loading
- Front Squat
- Sub Single Dumbbell

LATERAL BURPEES OVER ROWER
- Reduce Reps
- Burpee Step-Over Rower
- Bar Lateral Burpees
- Regular Burpees
- Burpees Over A Dumbbell

MAX CALORIE ROW
- Sub Any Other Machine Calories
- Sub Max Shuttle Runs (10m)

Whiteboard:

Friday, September 30, 2022

Male Clients