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WOD
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Every 3 minutes for 5 sets complete:
2 Back Squats
Please see the write-up below!
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Accessory Work
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200m Farmers Carry, 70#/55#
Every time you break perform 7 front squats.
You can opt to do this outside on the regular 200m course, or if there’s still snow, you can do 6 down-and-back walks in the gym which is close to 200m. For this use KBs or DBs.
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Just a couple of big dudes watching another big dude work hit a monster back squat.
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How Much Will You Squat Today?
There are some things we want you to know for today’s back squats. We’ll have several sets for you to build up in weight to your first set of 2. All sets today need to be over 85% of your 1RM. Even as the weight builds, the goal is not to exceed 95% though some of you without accurate 1RM numbers likely will. The weight will build for the first 3 sets. At the 4th set, you’ll either hold the weight or drop down a little bit. Here is an example rep scheme:
2 Back squats at 85%, rest
2 Back squats at 90%, rest
2 Back squats at 95%, rest
2 back squats at 90% rest
2 Back squats at 90% DONE.
This wave will allow you do hit your max effort at set 3, which is 95%, then continue to get work in for the remaining 2 sets. We know that many of you won’t have a true 1RM to base today’s numbers off of. That’s OK! We’ll hit the warm-up sets to figure out a starting weight and each set from there on will be based on how the previous set felt. Either way you’re going to get some good work in today!
