Although dealing with a little uncertainty as to whether the gym was open or closed on Sunday, things turned out for the best, with an entire gym to ourselves for the morning. The strength portioned was pretty much set in stone, but with an open basketball court, the met-con just had to be altered to suit the circumstances.
Back to the back squats! Rather than the typical reps and sets, which warm you up before doing equal numbers of reps and sets with heavy weight (e.g., 3×5, 6×3, etc.), Sunday’s program was a wave of changing numbers, but all requiring equally as much exertion.
Right off the bat, Sunday’s squat program was in your face with a set of 10reps at 65%. Not the heaviest or highest number of reps we’ve done before, but to start things off there was an eye opener. From there, the reps dropped, but the weight increased, including back-to-back sets of 8 reps with a 5% increase in weight between the two.
Although the squats took up the majority of the class, there was ample time left for a met-con, and with court wide open, it seemed like a great opportunity for some plate pushes and mummy crawls.
Class was divided into teams of 3, and teams could divide up the reps however they wanted, whether full lengths at a time (full length = down & back), 1 length of the court a time, only 1/2 court at a time, or even simply going as far as each person could before switching. Once the team had completed 15 down and back trips with the plate, they then did the same with 5 down and back trips of mummy crawl.
Apologies for the confusion regarding classes on Sunday, and thanks to everyone who braved the trip to the gym knowing we could’ve been facing another out-door workout. The gym will be closed next Friday and Saturday morning (NOT Sunday, however – class will be as usual for next Sunday). Was that part of the confusion? There’s no telling. In fact, the only answer we have is this, and it’s provided via *one* of our favorite quotes from Coach Mark Rippetoe:
Just FYI – Keep an eye on the blog this week, as we’re going to start injecting a few discussion-based posts, with topics pulled from all over the fitness world.