Shoulder Press THEN Back SquatIf you are on week #1:
Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)
If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat.
Memorial Weekend Hours: Sat: 9:30am regular class, 10:30am 2011 Games Training Class, Sunday: Closed, Monday: 9:30am ONLY!
If anyone got to witness Mark going at yesterday's WOD you were in for a treat. He stuck with the 155# Front Squat even though he was struggling to clean the weight on his last set. Way to stick with it Mark!
Here is a great post by Freddy Camacho at CrossFit One World, about Squatting.
"I coach all the sessions on Monday. Over the course of the day, I see a lot of crazy stuff during the squat strength training. I thought it might be a good time to address some of the issues.....
Set your hands! Get under the bar. Take a look to the left and then the right. Make sure your grip is even on both sides of the bar. Once you grip the bar, DON'T LET GO!!! I see people set their grip and then as soon as they lift the bar off the rack, they shift their hands all over the place.
Take ONE step away from the rack and set your feet. I never get why people want to take so many steps away from the rack. You have to put it back on the rack, and that shit gets heavy!!! Set your hands, lift the bar off the rack, take one step back, set your feet, and then.....
Don't stand there and think about how heavy the weight is. If you are already telling yourself the weight is heavy, you are setting yourself up for failure. Less thinking.....more working.
Take that big gulp of air BEFORE you move. Do not suck in the air and initiate the squat at the same time. You suck in the lungful of air and push it down in your chest cavity. This causes the diaphragm to push outward and helps stabilize your midline. Hold that air in your lungs through the entire movement. Be very deliberate about how you breath. I am not kidding you when I tell you that this can make a huge difference in being successful with a lift or failing a lift.
Always have a spotter when you do your max rep set. A spotter serves two purposes. First, the spotter ensures your safety. You don't want to get stuck in a bad spot with no spotter. We have had one person get hurt while squatting and several close calls. All of them were squatting without a spotter. Second, a spotter can push you farther than you think you are capable. You can try those extra reps because the spotter is there to bail you out when it all goes to hell. "