Holy Squats!

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

Conditioning
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
Shoulder Touches

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.

 

john

 

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