Sunday 1 Apr 12

CFDC (Squat cycle: 1 of 16)

Squat 4 x 6 @ 65% of 1 RM (185#)

Then, DB walking good mornings (full court and back) (40#)

Partner metcon: AMRAP in 7 minutes of:

2 "baboon burpees"
Rest while partner completes burpees

Notes: Chris has given me a projected 1 RM of 285#. That's a lot of weight for me. I did it last January, but it was a low-bar back squat with significant posterior chain contribution. This cycle will be of the high-bar/upright torso variety to better mimic CrossFit and Olympic weightlifting movements. The goal at 65% was to maintain proper bar speed. If you found yourself "grinding" on reps, then you were to adjust your 1 RM downward by 10%. I moved through all reps with good speed, so it looks like I'll be keeping my numbers as is. This is very exciting because, based on Tom's projections, we should each increase our squat by 10% over the 16-week cycle. That would put me at 315#, which is a lifetime goal.

The cycle will run in 3-week waves. Basically, we'll squat for three straight Sundays, then take three straight Sundays off from squatting to focus on posterior chain movements (i.e., deadlift, good mornings, speed pulls). We'll then return to squatting and continue alternating in that manner throughout the 16-week cycle. During the "off" portion of the cycle, Chris will have a group of us front squatting on Wednesdays. I believe that this front squatting will be crucial in terms of ensuring the 10% increase.

The default rep scheme is sets of 6. I don't have the exact template, but understand that next Sunday will be 3 x 6 @ 75% of 1 RM (214#). The next Sunday will be at 80%, but I don't know the rep scheme. After a 3-week hiatus, we'll return at 80%, presumably for 4 x 6. This sounds brutal, but I feel as though it will be incredibly beneficial. Goal for this week is to work squatting mobility, specifically the groin area and mid-back.