With the amount of squatting we do every little tip counts, especially as you get heavy. Check out the Barbell Shrugged crew’s series called Fix Your Squat:
Part 1 – Ankle Mobility
Part 2 – Hip Mobility
Part 3 – The Butt Wink
Part 4 – Core Stability and Using A Belt
Monday 11/7
A) EMOM x 5 min (5 sets):
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
R60S, then…
E2MOM x 6 min (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Not necessarily a testing day but if you feel if then go for it on set 8.
B) EMOM x 12-21 min (4-7 sets):
1: 8-1010 deadlifts (225/155)
2: 6-8 burpees over the barbell
3: 8-10 pull-ups
*DLs should be UB and sharp.
*Go as long as you can.
Tuesday 11/8
A) 8 minutes to build to a heavy:
– power clean + push jerk + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) EMOM x 5-6 minutes (5-6 sets)
– 5 TnG ground to overhead
*Use weight from last week. All sets should be UB.
C) Against a 10 minute running clock:
– 1000/800m row
In the remaining time:
- 30 double unders
- 20 Russian KB swings (53/35)
- 10 shoulder to overhead (135/95)
*All movements should be scaled to where they are UB.
Wednesday 11/9
A) E2MOM x 12 min (6 sets):
– 3 position snatch
(high hang, hang, 2” below knee)
*Pause 1 sec in each position before initiating snatch.
*Keep weight light to moderately heavy and work on positioning.
B) 3 rounds for time:
– 10 thrusters (95/65)
– 10 toes to bar
R3M exactly then,
3 rounds for time:
– 10 overhead squats (same weight if able)
– 10 burpees over barbell
*Take end time then subtract 3 minutes to get total working time.
Thursday 11/10
A) 4 sets:
– 6 good mornings @ 3011
– R30S
– 8-10 BB bent over rows/ side @ 2011
– R30S
– 8 TGUP sit-ups/side (heavy)
– R90S
B) EMOM x 12-20 min (6-10 sets):
E: Row 12/9 cal
O: 2-3 wall walk from push-up
*Row 15/12 cal if able
*Wall walks should be to a nose and toes position
Friday 11/11
A) E2MOM x 10 min (5 sets)
– 5x back squat @ 32X1
*Last time doing this. Go 5-10 lbs heavier than 10/28 if able.
B) 3 sets for efficiency:
– 30-45 sec overhead earthquake bar hold
– 1 lap suitcase carry w/ 3 suitcase deadlifts/ tape line
– 6-8 L-sit supinated pull-ups
– 15-20 bent over reverse flys (2.5-5lbs/hand)
– 12-15 standing pallof presses/ side (green band)
Saturday 11/12
8am Masters
9am CrossFit
10am Barbell – Clean & Jerk
Sunday 11/13
8am Endurance