Warm-up: 10 OHS, 10 Mobility Lunges, 10
Clean: 3-3-3 (Touch-N-Go), 2-2-2 (Touch-N-Go), 1-1-1
MetCon – 5 Rounds for Time:
10 Squat Cleans (50% of final single)
Rest 1 Minute
Summer of Squats Details:
First of all, athletes participating need to test their 1RM BS and base #’s off of that the first week in June. We will program it into the week, but if you miss it you will have to find a time to test. Scoring will go as follows after that has been base-lined.
There are 5 different ways you can get points: Volume of BS in a month, volume of FS in a month, volume of OHS in a month, matching points in all 3 squats in a month, and #’s increased on your BS at the end of the summer.
1. Volume of BS:
1RM BS x 15 = total pounds you must BS throughout the course of a month to get 1 point. However you can’t squat 95# all day, you can only count squats of 80% or higher of your 1RM to build up to your point(s).
Ex: if my 1RM BS is 100#, I have to squat at least 1,500# throughout the course of a month with weights of 80# or higher to get 1 point for that month. Obviously, points will accumulate throughout the month…
2. Volume of FS:
1RM BS x 12 = total pounds you must FS throughout the course of a month to get 1 point. All FS must be done at or higher than 65% of your 1RM BS to count toward your point.
Ex: if my 1RM BS is 100#, I have to FS at least 1,200# to get 1 point for FS and they must all be done with weights of 65# or higher to get 1 point.
3. Volume of OHS:
1RM BS x 10 = total pounds you must OHS throughout the course of a month to get 1 point. All OHS must be done at or higher than 50% of your 1RM BS to get a point.
Ex: If my 1RM BS is 100#, I have to OHS at least 1,000# to get 1 point for OHS and they must all be done with weights of 50# or higher to get 1 point for that month.
4. Matching points in all 3 squats in a month
For every point received in all 3 squats throughout a month, an additional 2 points will be given (to promote and encourage people to OHS and FS).
Ex: If I accumulate 4 points for BS, 4 points for FS, and 2 points for OHS over the month of June, I will get an extra 4 points.
5. #’s increased on your BS at the end of the summer.
On an additional note, strength squats done in class count towards your points for the week (as long as they are 80% or higher of the baseline 1RM). Each month you will retest your 1RM squat to get a new baseline for percentages.
There is going to be a sweet A shirt made for those of you who reach a certain point total. We have not decided what this point total is yet.
Big ass big squat,
<3 Coach Miss J