In order to allow you to use the “My Previous” function to track your strength work, going forward we will be posting the “Strength WOD” on a separate post each day from the “Metcon ” portion of the WOD. Â Please take advantage of this and post your strength work for the day under the “Strength WOD” post and continue to post your metcon work under the metcon section. Â If you are doing Wendler, then feel free to post that under the strength section as well. Â We will be squatting, pressing, and deadlifiting/power cleaning every week for the next 6 week so be sure to focus on the strength work and watch your overall fitness soar!!
Strength: Low Bar Back Squat 5X5 – Work up to a 5RM for the day. Â This should be the final set for the day. Â Do not fail. Â Friday you will get to find your 1 RM.
This is week 1 of a 6 week cycle. Â We will be doing volume squat work each Monday. Â Today, work up to a challenging but “comfortable 5RM on the back squat. Â You may use the low bar back squat or the high bar back squat but whatever you choose stick with it for the next 6 weeks. Â If you don’t make it in on Mondays, be sure to make up the strength WOD as early as you can during the week.
Post your 5 RM to the strength WOD this week. Â Every week for the following 5 weeks we will be adding weight to the final set. Â You will be resting 3 minutes between each set. Â Below is an example of what the five sets will look like for someone with a 350# back squat. Â Obviously multiply the percentages by your 1RM to find the weights you should start the cycle on.
Warm-up: Â 2 sets of 10-15 with 45# bar – rest 1 minute between each warm-up set.
Set 1 – 40% 1RM 135X5
Set 2 – Â 50% 1RM 175X5
Set 3 – 65% 1RM 225X5
Set 4 – 75% 1RM 260X5
Set 5 -75% 1RM 260X 5
This will be your starting point for the next 6 weeks. Â If you fail on the final two sets, then stay where you are at for next week’s ” Volume squat day.” Â If you accomplish the last two sets, but struggle some then add 5lbs to each set next week or stay where you are; Â if you complete all sets easily then add 10lbs to each set next week. Â This concept will apply to every volume squat day for the next 6 weeks.
By the way, if you failed the last two sets, you probably lied about your max squat. Â 🙂
To get you fired up. Â Here’s one of the best ever attacking the squat. Â Ask Dr. Levi for an eye witness account of the action!!
By the way. Â Please take a look at his head position. Â Is he looking at the ceiling????