Week #5 of our Squat Waves. Progressing into heavier lifting in the final wave with the 5/3/1 wave protocol.
Rest as needed between sets.
Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
Set #2 – 3 Back Squats @ 78% of 1RM Back Squat
Set #3 – 1 Back Squats @ 83% of 1RM Back Squat
Set #4 – 5 Back Squats @ 78% of 1RM Back Squat
Set #5 – 3 Back Squats @ 83% of 1RM Back Squat
Set #6 – 1 Back Squats @ 88% of 1RM Back Squat
Set #7 – 5 Back Squats @ 83% of 1RM Back Squat
Set #8 – 3 Back Squats @ 88% of 1RM Back Squat
Set #9 – 1 Back Squats @ 93% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% of 1RM Back Squat
“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.
Body Armor Part #1
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses
15 Single Arm Dumbbell Row
100 Meter Single KB Front Rack Carry (53/35)
40 Banded Pull-Aparts (Video HERE)
40 AbMat Sit-Ups
Single Arm Kneeling Kettlebell Strict Press…
Aim to build upon last week’s weight. This is an increase of (2) repetitions from last week, and with the intention is still on this set being unbroken. Rib cage down throughout, and aim to bring the inside of the elbow as close to the ear at lockout as we can.
Single Arm Dumbbell Row…
Use a bench or box as support. A heavier dumbbell than our strict press can and should be be used here. 15 on each side.
100 Meter Kettlebell Carry (53/35)…
Bring the kettlebell to chest level, and holding by the horns, complete our walk. This is meant to challenge the midline and shoulders. Focus on keeping our abdominals engaged to keep our shoulders stacked over our hips… stay tall throughout the walk.