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Strength Part 1
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Complete every 3:00 for 5 sets of:
1 Hang Clean + 1 Clean
Each is a squat. You can drop the bar after the hang clean but it can only be on the floor for 5 seconds for less before performing the clean. Add weight each set.
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Strength Part 2
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In 10:00 work up to:
6 Rep Back Squat
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The real Adam B doing KB swings at 6am! Not to be confused with Matty V. I mean they’re both handsome fellas and all, you could see how one could get discombobulated.
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6RM Back Squat.
Higher reps of the back squat in a really condensed timeframe. Many will walk in wondering what weight they’ll hit for the back squat set of 6 today. Well, we’re going to find out! On days like this, there’s no easy formula to tell you what percentage of your 1RM to go for. There are conversion formulas out there, and we’ve seen them be accurate. But we’ve also seen them be way off. Take into account the first part of the day with the squat cleans, how your legs feel from yesterday, how much sleep you got the night before, how much you at for lunch, etc. and there could be a wide variability on how much you’ll squat for that heavy set of 6.
Today we’ll start the clock and you’ll build up across the 10 minutes. We’ll brief you on some considerations, like should you do sets of 6 for each set, or cut the reps down as you build up for that final set of 6? There are definitely some things we’ll talk about, but one thing we want you to keep in mind is that we don’t want you to think too much about this. We have only 10 minutes, we’re going to get some squats in, and we’re going to high five at the end of it. And that will make for a pretty good day! See you in there.
