“Stick to the basics and when you feel you’ve mastered them, it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.” – Greg Glassman
This is our focus for May. We are sticking to the basic Squat mechanics. We aren’t focusing on how heavy you can lift or on improving your 1RM Back Squat (although this is still great!), but rather on improving the mechanics of your Air Squats.
Part 1: We like to approach Heavy Days by trying to get as much volume with a heavy load as possible. This means that for a given workout, we like to see ALL the reps prescribed done as heavy as the athlete can go. We get more bang for our buck this way.
Some days we work up to a heavy load for a given rep scheme and then it is ok to slowly add weight for each set; the focus for these days is time under tension (being under some load) and technical practise. While this might help with some strength gains, it isn’t the goal. Today, it is, so we lift ALL the weights!
Fitness: If you are still focusing on dialing in you technique, start at a moderate load and then add a little weight every few minutes if you are comfortable with that.
Part 2: If you have never done Tabata with an Empty Barbell, you are in for a treat! It gets a little ‘burny’.
Score = Lowest Rep Count Per Set. (If you do 15 one set and 20 another, your score is 15). For this be a little conservative on that first set. Not wimping out, but conservative – so you don’t blow everything and have nothing left for the rest of the sets!
If the Empty Barbell is too heavy for you, use a Trainer Barbell or a lite KB and goblet squat.
RX PLUS
Part 1:
3 Front Squats
EMOM 15min
Part 2:
Tabata Front Squat (65/45lbs)
RX
Part 1:
3 Front Squats
EMOM 15min
Part 2:
Tabata Front Squat (45/35lbs)
FIT
Part 1:
3 Front Squats
EMOM 15min
Part 2:
Tabata DB Front Squat