Thursday: Squat Development
1) Box Squat: 15 minutes to work up to a 8RM box squat, squat to box/plates that are just below 90 degrees
· Be sure to keep trunk upright, come to a full sit on the box before rising (don’t just tap and go, you should be able to pick your feet off the ground for a split second if needed)
2) HBBS: 6x6 at 70-73-75-75-80-80%, rest is 1:30
3) Core Stability:
a. Good Mornings: 3x10, use light-moderate weight
b. GHDSU: 3x20 unbroken
· Alternate between each station with 1 minute rest
This was actually Wednesday's program, but I took Wednesday as a rest day (and date night, worked other muscles) and did this at my 'drop in gym' that I go to sometimes because I like the people.
Box Squats ended up at an 8RM of 315. I'd never done box squats before, (video of my 275 set at the end). They were really tough. Very quad intensive, and very slow on the negative, because I didn't want to just slam into the box. Coach reviewing my video wanted me to concentrate on keeping my elbows down, that letting them rotate up translates into the bar moving up, or rather, my torso moving down. Otherwise he said he just wanted to see more explosion, but thought they were fine.
Moving on to the highbar back squat, those sets ended up 295, 305, 315, 315, 340, 340. Nothing too terrible, but by the last few reps of the last set I was definitely making some noise. Didn't have a GHD and I'd already done situps in the metcon earlier (5 rounds: 5hspu, 10 situps, 5 box jumps (30" + 45# plate) 10 OH Lunge) so I just did the good mornings, 3x10 @ 95#.