2/5/2020: Back Squat 1RM

Strength:

1-1-1-1-1 Back Squat*

*Start moderate-heavy and build to heaviest single rep.

WOD:

3 ROUNDS FOR TIME

400m Run/500 row

15 Front Squat CFC 1 (135/95) CFC 2 (95/65)

-12:00 Hard Cap

- OPTIONAL COOL DOWN FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

**STIMULUS** Focus for the strength session will be getting under a heavy load. Volume will be low as the expected loads should be high here. Depending on athlete experience, loads can build to a 1RM but always prioritizing strong mechanics. Workout is a shorter format couplet of monostructural and weightlifting efforts. Looking for an even pace on the run and near unbroken sets on the front squats. Fittest athletes may be in the 8:00 range while the rest will round out near the 10-12 minute mark. Challenge your faster athletes to keep a sub 2:00 pace and your stronger athletes to keep those squats unbroken!

**SCALING** *REPS, LOADING, VOLUME*... Workout -- Load should allow for the set of 15 to be completed in no more than two sets. Monitor and adjust volume and loading for our newer/deconditioned athletes as the amount of leg fatigue may creep up on them!

*MOVEMENT ADJUSTMENTS*... Back Squat / Front Squat -- Sub for deadlifts or maybe even sumo deadlifts if squatting is not an option for today. Running -- Sub for monostructural effort that is ~2 minutes in effort (500m row, 500m Assault Bike).