Wod 15 October: a squat experiment and a snatch test

15 Oct

Ive been playing around with squat strength of late,  mainly 3 sets of 5 back squats. However,  for some people it was leaving their weaknesses unchallenged. So today we laid the foundations for a new squat protocol, aimed at challenging all  our athletes.

So a light  squat based warm up ( we did 3 rounds of  PVC  over head squats, 5 push ups, 5 dish rocks  x 3).

Then,  1 set  of 5 overhead  squats with a bar appropriate to you as a preparation warm up ( 7kg bar, 15kg, 20kg bar),

April lines up the bar for the warm ups

Then build up to your 5 rep max ( you can step up using reps of 2’s and 3’s, don’t try and  do loads of sets of 5’s other wise you will get too tired).

Perform 5 reps of your overhead squat ( normally around 80 to 85% of your 1 rep max)

Then use that 5 rep  max overhead  squat figure and do a warm up set of front squat, then using 2’s and 3’s get up to a 5 rep max  front squatfigure, then do 5 rep max front squats, then……

Put the bar on your back, do 5 reps of a back squat, then build up in 2’s and 3’s to your 5 rep max back squat , then do that.

It takes about 30 minutes.

Followed by Kettlebell  fun

Amelia rips the Kettlebell from the floor

Tonight we followed this with the “secret service snatch test”. This is quite a boring kettlebell protocol that basically  wants you to take  a 24kg kettlebell and snatch it as many times as you can in 10 minutes. record the score, improve it next time

Some big strong boys snatching

7 thoughts on “Wod 15 October: a squat experiment and a snatch test

  1. I look like i’m about to smash someone over the head with my kettle bell! I am a really nice person-honest! The only that could possibly induce that kind of reaction from me would be someone trying to steal the crispy bit of skin off my roast chicken ; )

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