12.2 is in the bag, and just as all the naysayers predicted, CFDC suffered an overwhelming majority of heinous shoulder injuries – torn rotators, shredded labrums, arms literally ripped from their sockets!
Class was broken into groups of 4 people for the strength session, with everyone working up to, or staying at, 80% of their one rep max front squat. The energy from Saturday carried over to Sunday, and it was awesome to see people really pushing themselves, not just for bigger numbers, but BETTER numbers.
Tom made mention of this during class, but it bears repeating: 80% of your 1RM means, oddly enough, 80% of your 1RM. It doesn’t mean 90%, 85%, or even 82.5%. It also doesn’t mean 80% of the 1RM you want or wish you had. Quite often we make use of workouts which are based off of percentages of our 1RM. Working at these percentages allows a lifter to work in greater volume, either by reps or sets, with better control, better form, and, hopefully, better power. When you purposefully ignore the prescribed percentage, you dilute the objective of the workout. Yes, you can move 80% of your max lifts relatively easily – that’s the point. When a workout is programmed like this past Sunday’s 3 x 8 Front Squats at 80%, or last Sunday’s 5 x 5 Deadlifts at 75%, the intent is not to have you grind out a new 3RM or 5RM. Instead, it’s to help perfect your form and technique, working to master each intricate piece of the lift at a sub-maximal weight. It’s lifting smarter to get stronger.
Post front squats, everyone in class got the chance to see just how strong their cores really with a few reality-check core exercises.
Working in the same groups of 4, each group worked their way through the above core exercises with 2 partners working while the other 2 rested. Once the first 2 were done, the second 2 took their place. Groups continue in this fashion until they had completed two AMRAP sets of each exercise.
Nice work – lot’s of awesome enthusiasm. Rest up, and get ready for Tuesday. Here’s hoping for weighted L-Sits in 12.3 – with Sebastian on our side, we can’t lose: