Back Squat | WOD 11.2.16

Back Squat

Fitness
3 x 5

Use 90% of Week 1’s heavy 5.

Performance
5/3/1 (1 Week):
75% x 5
85% x 3
95% x 1+

These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.

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Exposure 3 of 8
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8 Rounds for Quality:
15 second Ring Support at top of dip
15 second Ring Support at bottom of dip
20 second Hollow Hold
15 Russian Kettlebell Swings, as heavy as possible

Scale the Ring Supports to feet elevated, band assisted, or do them between 2 benches. At the top, keep the shoulders active and the elbows absolutely extended. If they are easy for you then externally rotate the shoulder (turn the thumbs out) and let the arms drift an inch at a time away from your torso. At the bottom the elbow must be below the shoulder and the shoulders stay active. Scale the Hollow Holds to tuck holds. If a 20 second Hollow Hold is easy for you then hold a light dumbbell overhead.

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Just When I Thought I Was Out: Coach Nick at the Head of the Charles Regatta

By Nick Peterson

I consider myself a “recovering rower.” But like Michael Corleone, just when I think I’m out, rowing pulls me back in. For the past three years I’ve been rowing with a group of guys in the masters division at two regattas: the San Diego Crew Classic (2000m, in April) and the Head of the Charles in Boston (3 miles in late October). There are a few other crews out there that give us a run for our money, and we’ve been trading first place with them over the years.

This past weekend our crew came in third at the Head of the Charles – 7 sec. behind first place, and .07 sec. behind second place. While it pains us to lose, we’re pretty happy with how we rowed in terms of technique and aggressiveness. And unlike these other guys, we’re scattered to the four winds (one is in Hawaii!), and don’t have the opportunity to train together. We joke that the other crews test positive for training. In the next year we may change this whole not-training-together thing, and run one or two mini-camps to get more water time.

Here’s video of us in the last mile of the race. The Head of the Charles is single file, or “head style,” meaning that the crews can roughly tell where they are in relation to the crews immediately ahead and behind them, but otherwise are just racing the clock. In the video, we’re on one of a few big turns – this gives you an indication of the importance of the coxswain (the little guy in the stern who’s steering and calling the race) in this race.

News and Notes

• Dear departed CFSBKer Erin Musni is visiting for this weekend from Hawaii! There will be a big group get together at Lavender Lake at 8-8:30pm on Friday.
• Photos of our recent lost and found haul are up on Flickr. Come get yer stuff!

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