Time to test your high bar back squat progress for January....
Warmup with:
EMOM for 5 minutes:
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)
Compare your effort today with 12.30.13. Even if you did not benchmark this movement back on Dec 30th, or were not completely diligent in following the prescribed sets and reps in January, still do the 1RM today. If nothing else you'll have another data point from which to measure yourself in future strength regimens.
Th warm up 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.
ROUTINE IS THE ENEMY.