When I saw this workout posted last night I was like WTF – thats a lot of Squats with HEAVY load.
Usually when I do just strength work for a workout I get pretty nervous before each set but today was overload as there were 3 movements and they were all heavy so I had no break.
1) High Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
8 @ 225lbs, 8 @240lbs, 6 @275lbs, 6 @280lbs
These weights were not the exact %’s listed about but they were all within 5lbs or so. I rounded up/down depending.
I also gauged the % of my high bar back squat 1RM as I have never done a low bar back squat 1RM
To differentiate between high bar and low bar, basically low bar works more hamstrings and glutes where as a high bar will be more quad dominant.
High Bar has a lot more translation into CrossFit so any time I have done Back Squats in the past I usually go with them.
2a) 4X3 Split Jerk @ 75% – rest 60 sec.
225lbs across all sets – These were extremely difficult! It’s crazy how 3 reps can gas you so much.
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.
5 @ 225lbs, 240lbs, 250lbs, 270lbs – almost failed on my last rep
Video below from my last set of Split Jerks. My dip looks a little slow and I tend to come onto my toes a little. I need to work on this.
rest 3 hours
spend 20mins alternating between the following exercises.
no set rep scheme, just move on to the next when you start to fatigue
Hand Release Pushups
Ab mat Situps
I tried to keep a consistent work rate on this one, when I started to fatigue I just moved onto the next movement. The goal was just continuous movement. On the blog the actual workout involved GHD sit-ups and Rope Climbs but I didn’t have access to the GHD today and my feet have been giving me a lot of issues recently so I left out the rope climb.
I totaled 100 pushups, 120 situps and 120 Shoulder touches. About half way through I got a really bad head ache from being upside down so much.
It’s only my second day following this programming but its been really refreshing not having to think for myself.