Squat: 75%x5x3 – then finish with one max set at 75%
MetCon – 15 min MAP session:
(Max Aerobic Power)
15 Unbroken KB Swings
5 Tall Box Jumps w/ step down
10 HR Push-ups
(Work at 80%, do not redline)
Enjoy this guest post from Dr. Jim Brosnan!
Judge Smails: Ty, what did you shoot today?
Ty Webb: Oh, Judge, I don’t keep score.
Judge Smails: Then how do you measure yourself with other golfers?
Ty Webb: By height.
This classic quote from Caddyshack speaks to the importance of having some sort of a scoreboard to measure oneself against other competitors in golf. Well… the funny thing is… Summer of Squats is no different!
CBo has laid out a very user-friendly scoring system for us to track our progress through Summer of Squats (SOS) training. In case you’ve been MIA, you can read more about that here. Essentially, every rep that we do at ≥ 75% of our 1RM back squat, front squat, or overhead squat earns us $0.01. The goal is to accrue as much figurative “money” as possible by the end of the summer.
In order to keep the enthusiasm for SOS going, we are going to post a men’s and women’s leaderboard each week in the gym. Much like the Open, having a leaderboard will foster both a sense of competition and camaraderie throughout the entire gym. It’s going to be great!
To make this happen, we need all SOS participants to log their lifting data into this very simple (i.e., five question) website. The steps you follow each time you input scores are simple:
—Select a division (male/female)
—Provide your name (use the same name each time…aka, if you use a nickname once, do it every time)
—Indicate how many reps you did at ≥ 75% of your 1RM back, front, or overhead squat.
How often you input scores to this website is up to you. You can post information daily, weekly, monthly- the choice is yours. These data will be used to create the men’s and women’s SOS leaderboards that will be posted each week in the gym.
The spirit in the gym during the Open is like no other time of the year (Death Days excluded). Let’s try to re-create that this summer while simultaneously fighting Bird Leg Syndrome.
Just ignore it if I’m in the corner rack squatting telling myself to “Be the Ball Bar.”
Jim “Brosno” Brosnan