Some thoughts on both parts of todays work.
We will be doing the Back Squat piece for at least 5 more weeks, and at 30 or so possible heavy, working reps each session, it’s worth talking about. To Back Squat 5 heavy reps in the short time we allocate, you need to have a plan. First, on squat days, use any extra time you have before class to get you legs ready to squat heavy. Squat test, roll them, Air Squat, shoot a heavy Wallball. Get your hips, knees and ankles warm so you are ready when it comes time to load. This is vitally important. Otherwise you are going to feel like a creaky old fart until about 12 minutes into the lifting session.
Next, once the session begins, understand that a set of 5 is harder than a set of 2 or 3. You may be under load for 2 or 3 times as long because you need to take deep breathes to load your torso. It is perfectly fine to warm up using 2s or 3s until you get to your target, when you hit your set of 5.
For example, if your goal weight it 255, do a set of 5 with the bar. Then a set of 5 with 135, maybe even 95. Load to 155 and do a set of 3, then 185, and a set of 3. You should be feeling pretty warm at this point, and 225 for 3 maybe a good option, although you may go for 5 here. You may then load to 245 and do a quick set of 2 (or even 1) so your body is really ready for that heavy set of 5 at 255.
I think all of this can be done in 20 minutes if you warm up early and work with a purpose. Now, if you want to do all sets of 5, good for you. Just don’t feel like you have to.
Onto the conditioning piece:
Pullups are Pullups. You either have them, or you are working on them. Banded will be fine here, jumping is less effective because you should be using your legs so much on the WB. Almost everyone, in some capacity, can shoot the wall ball. Here is my challenge to you – do all reps unbroken. Or at least try. The numbers are set that UB is possible, it just may hurt a bit. Even if you try to do 30, and drop at 24, you are doing a big set. Try hard not to pace here – just go for it!
Second – there is a distance between the wall ball targets and the pull-up rig. Use that time to move with a purpose and set yourself up for another big set.
We always talk about pacing and having a plan – screw it. Wallball Fran is an excellent opportunity to ‘burn the boats.’ Choose the wrench and light a match.
Workout of the Day
Back Squat, 5RM work, Week 2
Take 20 minutes to build to a heavy set of 5.
30 Wallball Shots
20 Wallball Shots
10 Wallball Shots
Wallball is standard weight, 20/14
There is a 7 minute cap