Workout of the Day
STRENGTH
Back Squat
75% TM x 5
85% TM x 3
95% TM x 1+
Notes
This is our second “wave” through the Wendler 5/3/1 Protocol and our final day with the squat progression. Remember to use your new Training Max to calculate your working weights today.
Perform 2-3 warm-up sets in front of your first work set. Give it everything you’ve got on your rep out set! Use spotters if desired so you can push your psychological limits.
ASSISTANCE
3-4 Rounds for Quality
5-8 Strict Chest to Bar Chin-Ups
5-8 ea Rear Foot Elevated Split Squats OR Hand Supported Single Leg RDLs
20 Hollow Rocks
Notes
Rest as needed between exercises for tough, quality work on each movement.
Chin Up: Drive elbows down and back to make contact with your chest to the bar somewhere below the collarbones. If you need foot or band assistance to achieve this range of motion, use it! If you can perform 8 reps without issue, add load, but do not lose the range of motion.
RFESS/RDL: If you did RFESS yesterday, perform the RDLs today. Otherwise, perform the split squats. Add load in one or both hands as desired. Use light hand support on a rig for stability if needed.
Hollow Rock: Scale to 10 ea Single Leg Rocks or 20 sec Hollow Hold as needed to maintain quality.
Programming Template: Week 8/8
Thanks to everyone who attended our 6th annual “Strong Sets” comedy show. Special shout outs to ours hosts and CFSBKers Maria and Courtney and Coach Katie for organizing and running the event!
Hollow Rockz
Hollow rocks are a foundational gymnastics conditioning drill that develop the hollow body position. The position is a slight rounding of the back and hips held by the hip flexors and abdominals while the rocking on the back adds a dynamic challenge to maintaining that static shape. Try to go unbroken on your sets today!