032818 Workout of the Day (WOD)

Strength – Squats

Crunch Gym – Johns Creek, Alpharetta, Ga

As everyone knows, squats make everything better – not just in strength training. in life too. (Everyone knows this, right? Kidding. Sorta.) Squat day is always my favorite training day.

A while I ago I read a rep scheme from Dan John which I am using. (Probably not exactly as he said, but close.) He suggested instead of doing 5 sets of 5 or 5-3-1, train for a specific number of reps and, basically, pyramid up and down to complete prescribed reps. Typical volume for strength training is 18 to 25 reps. So I pick a target in that range. Today my target was 25 reps. Weight was something I felt I could do for 3 sets of 5 and fourth set probably only 3 reps.

Squat workout: 25 reps in sets of 2 to 5 reps for total of 25 reps.

Result: 225 x 2 x 3 x 5 x 3 x 2 x 5 x 3 x 2 = 25 reps

Accessory: Leg press 50 reps. Weight = light weight to get 15 to 20 reps on first set. Rest 10 to 30 seconds and do another set. Continue until total 50 reps. I tend to rest less, and of course, do less reps as I get closer to 50 reps. Usually doing 1 or 2 reps at the end. 

Metcon

10 rounds: 5 kettlebell snatch left arm, 5 burpees, 5 kettlebell snatch right arm, 5 burpees.

KB = 20kg

T = 19:38

Overall good workout. Good form on squats. Last 5 x 3 x 2 made me work to get the 5 reps and then 3 + 2 more reps to get the volume. Metcon also good. This is a benchmark WOD for me. Achieved significant improvement over previous time I did this.

Resources: Dan John. If you somehow not familiar with his work, check him out. Absolutely fantastic strength and conditioning source.

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