Skill
Back squat
7-7-7-7-7
Today we’re performing 5 sets of 7 Squats working up to a heavy set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep. This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters. Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion. We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics. Maintain an upright and rigid torso through each rep. You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.
WOD
AMRAP in 10 minutes
10 Kettlebell Swings 32/24 kg
20 Thrusters 45/35 lb
Workout notes
This couplet features two weighted movements. Each round starts with a low rep set of heavy kettlebell swings and finishes with a high rep set of light barbell thrusters. The thruster load is prescribed with an empty barbell. That means we’re looking for a weight you could easily complete twenty reps with without breaking while fresh. If an unloaded bar is on the heavier side for you, use a fifteen pound bar or a pair of light dumbbells. Break up the rest as needed as you fatigue during the workout but do your best to choose a weight that is something you are very comfortable with for a large set. The kettlebell set size in on the smaller end of what we normally see. This would be a great opportunity to attempt a heavier swing than you are used to. If you do choose this workout to bump up your normal load start with eye-level “russian” swings and increase the elevation on the kettlebell if you are comfortable with the weight.