Now that we’ve tested out what our back squat cycle could do for our deadlifts, it’s time to revisit the front squat to see if they’ve also realized some increases. And what better way to do this than to revisit a workout we hit half way through the squat cycle.
Everyone began with at least two warm-up sets, with the first being bar-only. After that, lifters could choose the weights they wanted to shoot for during each set, adding weight as needed so long as everyone maintained good form through-out. As mentioned above, the rep scheme should have seemed familiar, because we did the same thing two months ago at the end of May (“THE BRUNT OF KEEPING IT UP FRONT“).
A few people were asking about how to estimate weights for each set. If you happen to know off the top of your head what your 10-rep max front squat is (and, honestly, who doesn’t??), then you can simply work from there. If, like everyone else, you have no idea what that number is, but you DO know what your 1 rep max is, then you can use this handy chart compiled by the folks at EXRX.net:
|(Click on the chart for a larger view)|
Using the chart as a rough guideline, you can plan out your sets. Remember, though, that this is a “rough guideline” for performing multiple sets, as the chart is a calculated estimate of how many reps could be performed at a certain weight for a single set. When performing multiple sets, you want to lower that number a bit more – so while the chart says you should be able to perform two reps at roughly 93-95% of your 1RM, that doesn’t account for the fact that you’ve just attempted 4 other sets totaling 28 reps, all at or near theoretical max weight.
This was similar in nature to a met-con we did last year, but with only thrusters and burpees instead of rowing, push press and burpees. The ultimate goal to achieve 100 total reps between the two exercises. Weights for the thrusters included 95lbs, 65lbs, 45lbs, or 30lbs, and a time cap of 8 minutes was placed on the whole workout.
To get 100 reps, each person began with a set of AMRAP Thrusters, working to get as close to 100 as possible. Once the bar was dropped, the deficit was then made up in burpees. In other words, if you complete 20 thrusters, then you need to do 80 burpees to get to the magic number of 100. Class was run in heats, starting every two minutes, and definite props go to the final groups who started their workouts surrounded by classmates working out but ended with only a few others nearby owing to the time cap and prescribed cool-down-walk around the church.
Please be sure to check Sunday’s post regarding two upcoming events. If you are interested in either, or have questions regarding either, please let Tom or Chris know. The forecast for Thursday is hot, so please be sure to hydrate!