Monday, May 15, 2017

Back Squat
5-5-5-5-5 (plus 3 warm up sets)

10 Rounds
7 Sumo Deadlift High Pull (75/55)
7 Front Squats
7 Push Press

It’s Monday again and so we Back Squat!

We want to make sure that we have good form and are reaching adequate depth with each squat. If you can keep great technique, then try and add 5-10# per working set today. Remember we want that chest up, those knees out, and good squat depth.

After that, we are going to go light weight with the barbell, not too many reps per round, but a larger number of rounds at 10.

Most people find the 10 rounds part to be the challenge. You can probably do 7 reps of each of the movements unbroken – again, this should be a light weight for you. Today we are going to work on our mental capacity for work. (This is also good prep work for “Murph” coming up.)

Think about the movement you are doing at the moment, just those 7 reps. You can even break it up into 4 and 3 if that helps you. Then move on to the next movement. After each round, flip a card or mark your whiteboard. Don’t get hung up on how much is left.

The Coach will review those Sumo Deadlift HIgh Pulls today. We don’t do those often and they can sneak up on you.