Perform 2 hang squat cleans at 70% of 1RM
Then,
Spend 30 mins establishing a 1 RM high bar back squat (HBBS)
Post loads to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
This EMOM is meant to provide a warm up for both the legs and the central nervous system. DO NOT go above the prescribed weight. Each set should be easy and fast.
The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps before starting your 1RM attempts. Once you reach 80-90% of your expected 1RM, take 2 minutes rest then perform a “Walkout”... load up the bar with 5-10% above what you believe your 1RM will be, then simply walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement. If you are projecting a 400lbs 1RM, walk out with approximately 425lbs. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
If you do nothing else this week, complete the 1RM back squat. This will gage where we have been over the last month and set the starting position for the next month. Starting next Monday, January 6th we will squat Monday, Wednesday and Friday for three weeks then close the month with another 1RM. All of the BS programming this month with be written (sets x reps) so 1x5 = one set of five reps and 7x5 = seven sets of five reps each.
Training Videos.
- For questions on what your squat should look like read this article. Not for the faint of heart and in typical Rippetoe fashion, not for the easily offended.
- Whether you chose to go high bar or low bar – always be consistent. The programming will state high bar, but as long as you know and understand the difference, make a conscious choice, and do it the same every time. For this three week focus, it does not matter whether you choose HBBS or LBBS. Read this article for a great discussion on that topic.