Wednesday Back at the CrossFit Gym

I had a great vacation to Utah but I definitely missed being in the gym. I left home on April 4 and returned on April 13. It’s weird but I definitely missed going to the gym every morning. I did try to do workouts on a number of days. Would get up early go to the fitness room and do what I could. Even traveled with my stretchy bands so I could always be able to do something! Borrowed 15# dumbbell set from my new niece (married my nephew while I was out there). Did what I could with the dumbbells that was definitely great to have those available.

Simplicity is good for the soul!

  GENERAL WARM-UP (~12:00)
3:00 Row, SkiErg, or bike easy

2 Rounds
30ft/30ft Banded monster walk variation, lateral only
0:30 Glute bridges
0:30 Wall sit
0:30 Squat with hand reaches

  SKILL AND BUILD UP (~13:00)

Back Squat Prep (~3:00)
Review how to use the squat rack correctly and how to bail with the weight.
5 Back squats (Use a tempo of 0:05 lowering, 0:05 bottom, 0:05 up and no pause at top)
5 Back squats, no pause
*Use an empty barbell

Build-up (~10:00)
4 Sets
4 Back squats
*Increase load to anticipated starting weight. Take care of any final workout prep during this time.

  STRENGTH/POWER
BACK SQUAT – WEIGHTLIFTING

Workout (~27:00)
Every 3:00 for 27:00 (9 sets)
Set 1: 5 back squats (35lb barbell + 10 + 10 = 55lbs)
Set 2: 3 back squats (35lb barbell + 25 + 25 = 85lbs)
Set 3: 2 back squats (35lb barbell + 30 + 30 = 95lbs)
Set 4: 5 back squats (35lb barbell + 35 + 35 = 105lbs)
Set 5: 3 back squats (35lb barbell + 37.5 + 37.5 = 110lbs)
Set 6: 2 back squats (35lb barbell +40 + 40 = 115lbs)
Set 7: 5 back squats (35lb barbell + 42.5 + 42.5 = 120lbs)
Set 8: 3 back squats (35lb barbell +45 + 45 = 125lbs)
Set 9: 2 back squats (35lb barbell +47.5 + 47.5 = 130lbs)

*Compare to 11/5/20 Notes
The back squats are the focus of the day! Attempt to have all sets be at ~75-80%+ of a 1 rep max. Hit these sets hard and get heavy. The first “wave” of 5-3-2 is intended to be the lightest “wave” and the final “wave” of 5-3-2 is intended to be the heaviest “wave”. See the following example: Set 1: 185 x 5 reps Set 2: 195 x 3 reps Set 3: 205 x 2 reps Set 4: 195 x 5 reps Set 5: 205 x 3 reps Set 6: 215 x 2 reps Set 7: 205 x 5 reps Set 8: 215 x 3 reps Set 9: 225 x 2 reps

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