Harvest
12 Jul
7-12-2010
Back Squat – work up to a 1RM. 30X0 tempo, rest 3-6 min b/t attempts
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Rest 10 min after determining your max, then:
Back Squat: 1 x amrap using 85% of today’s max. Must do at strict 30X0 tempo, NO PAUSING at the top!!!
Record max + reps @ 85%
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DB Back Extensions: 2 x 8-10 @ 3022, rest 60 sec
We are starting the first half of the max testing phase. Regardless if you PR or not, you will most likely be able to lift even more in the 2nd half of the max testing phase in a couple of weeks.
Safe spotting technique on max squats is about clear communication. Could be one person behind, one on each side of the bar, or both. Lifters, if you have the experience and prefer to dump the weight off your back, you don’t need spotters.
There are variations on strategies on how to max out but generally, warm-up with the bar, 2-3 reps with more weight, more weight 1-2 reps, more weight 1-2 reps, more weight 1-2 reps, and now probably exclusively just singles from here on out. Depending on how you are feeling, you will most likely PR on the 3rd single.
On the maximal weights, think “chest up!” and don’t give up the instant you feel like you are stuck. Push hard for a good 5 seconds and surprise yourself.
If you are “feeling” the mojo, just keep going and don’t doubt yourself at the heavier weights. If you are not feeling it, you might have to be conservative and lifting 1 lb more than you did before is still a PR.
Watch each other’s squats, especially depth! Let your partners know during their warm-up sets if they are not going low enough. If you can’t be tough on them, get someone that can.
Mobility:
5/5 Slow tripod switches w/10 sce holds
30 Spinal Rocks, slow and smooth
Back Squat – 305 1rm.
then 260×5
This is what I get for spending the weekend watching World Cup, drinking beer, eating tacos, and canning tuna (80+ cans of Albacore, hooray! and that was just 2 and a half fish). Imagine if I had spent the weekend sleeping, eating properly, and staying hydrated.
Back Squat – 103 1rm then 85×5.
Back Squat is easy for me to lift instead front squat.
I posted a Crossfit Journal article on the cork board that includes an explanation of the how and why women tend to run into their 1rm in a different fashion than men (the short answer? Testosterone and neuro-muscular recruitment).
For those of you with Journal accounts, here is the linky.
http://journal.crossfit.com/2007/05/sex-appearance-and-training-by.tpl
Thanks Madoc! I haven’t seen this before and I’m reading it now.
Rippetoe certainly has a way with words and the way he chews up the buzz words – toning, shaping, lengthening, scultping – is sermon like.
I love the line – “Appearance can’t change unless performance does”.
Maintain tempo on the one rep max sets too?
Nice lifting today everyone! Awesome to see those numbers up on the board.
Z, it was on tempo this AM.
Don’t think I warmed up properly, and started with what I wanted to start with, but failed the attempt. Murph must have taken more of a toll on me then I thought.
1st – 360 (fail)
2nd – 340 PR – on the ascent, immediately felt what I thought was groin pain, turns out to be hip flexor pain. quit for the day.
lesson – warm up MORE than normal. start off with less than you hope to achieve so you dont let yourself down like I did.
Back squat 210 1RM
178×8
Maybe I should have tried 5 more pounds.