Thursday 10.15.26

Workout of the Day

STRENGTH

Back Squat
5-5-Max Reps

Notes
Perform 3-4 warm up sets. Then, perform 2 work sets of 5 reps at RPE 7-8. This means you have 2-3 reps in the tank, but not much more.

For the final set, complete a rep out. Go for as many reps as possible. Leave 0-1 technically sound reps in the tank.

The sets can be building or across. Focus on the effort involved in each set, and make adjustments up or down as needed.

See below for examples

METCON

5 Rounds for Time
7 DB Front Squats (50/35/20lb)
35 Double Unders

Notes
Legs on legs! But also… shoulders 😉

For some, this will be a sprint. For others, a more paced approach on the front end will yield best results.

Scale load, volume, and/or movement complexity so you complete the workout in under 7 minutes.

(RX+) 70/50lb

DU:
15-20 Double Unders
45 sec Practice
70 Single Unders

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Programming Template: Week 1/6

Kat D sprinting through some burpees over the bar at Tin Slingers

5-5-Max Reps Examples

Example A
Warm Ups:
45×5
95×5
125×4
145×3

Work:
155×5
165×5
165×7

*In this example, the lifter felt like 155 was around RPE 7-7.5, so they went up for the second work set. That felt tough, so they stayed for the rep out.

Example B
Warm Ups:
45×5
135×5
185×4
225×3
245×2

Work:
255×5
255×5
255×10

*In this example, the lifter felt 255 was around RPE 8, so they stayed there for all three sets. We can see they actually got 5 extra reps on their final set. This is information to incorporate into the following weeks of lifting to help them refine their understanding of their own perceived exertion!