Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
(Felt O.K. today, rushed on time otherwise would have warmed up a little better and took longer rest. 355 is previous PR and I missed today. But hitting every other set went well)
Squatting with heavy weight, extra emphasis on stamina, high output followed by a long rest
MAIN DECISION
Am I experienced enough with the max effort numbers and such to make this rep scheme work well for me?
TECHNIQUE SCALE
All sets of 10+
CONSISTENCY SCALE
As is, try and match each set of the pyramid as heavy as you can. So can you get the last set of 10 to be the same as the first set? Can you get the 3rd. single to match the 1st single? Etc.
INTENSITY SCALE
As usual, short burpee or sprint set before each squat set to get you breathing heavy. Or same format as listed, just limit rest to 1-minute between sets.
INJURY SCALE
Upper-body - Sprint 100, 200, 400, 800, 400, 200, 100. Rest as needed between
Lower-body - 9 1-minute rounds of: 15 hip extensions, max reps sit-ups in the remainder of that minute
MY STUFF
235, 255, 275 (x2), 275 for all singles, 265(f), 255(f), 225. Actually happy with how this one went. Definitely did not check the box as I do on most max effort days.
GENERAL FEAR LEVEL: 7
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Michael Newton
September 23rd, 2021 at 5:48 pm
Commented on: 210923
145-155-165-175-185-200-185-175-165
split squats (each side) for first 3, lunges( each side) for middle 3, split squats for last 3. No squat rack, cleans were a head game. First time cleaning 200 in 1.5 years. Happy with it
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Coastie Nick
September 23rd, 2021 at 3:47 pm
Commented on: 210923
165-205-245-270-285-290-255-225-185
150514: 155-185-205-225-245-255-205-190-165
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Jeffery Powell
September 23rd, 2021 at 1:28 pm
Commented on: 210923
x 10: 135
x5: 165
x3: 185
x1: 205
x1: 225
x1: 230
x3: 205
x5: 185
x10:165
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Matthew Moran
September 23rd, 2021 at 12:39 pm
Commented on: 210923
195-215-235-255-265-275-245-225-205
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Charles Meyers
September 23rd, 2021 at 12:24 pm
Commented on: 210923
Back squat 10-5-3-1-1-1-3-5-10 reps
115-135-150-155-192.5-300-222.5-175-162.5
(edited)
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Mike Andridge
September 23rd, 2021 at 11:11 am
Commented on: 210923
135#
170
190
220x1
225x1
skipped 3rd set of 1
195x3
185x3
155x10
m/51/175
squats done barefoot. knee felt good, so I stopped at 225# single.
Could have done 5 more #'s on the last 3/5/10 sets.
I think I should have watched Denise before the wod----probably would have added 15# to my squat:):) Well done.
(edited)
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Steven Thunander
September 23rd, 2021 at 3:09 am
Commented on: 210923
Globo scale: for most as Rxed. Warm up to about 70% 1rm for the first 10. Use spotting arms in a rack or a spotter if back bailing is not an option (using non bumper plates). Planet fitness/ botique gyms load up the Smith Machine (yes I know), and finish with some single leg squat work. If all you have are dumbbells lets do some squat variations. Dumbbell front squats, walking lunges, bulgarian split squats, unweighted pistols, weighted pistols (3 sets), and back down the chain. Go for max reps on each and use a weight that allows for good form but is heavy. If it is the heaviest dumbbells available push hard on the max rep sets. Scale as necessary.
Bodyweight/equipmentless sub: We need to improvise here without weight due to it being a heavy day. I recommend all out max sets of bodyweight exercises, similar to above for the dumbbell ones, becoming progressively harder then easier after the sprints. For the CNS hit I also recommend 3 100-200 m sprints all out, or hill sprints if you have one nearby. So here it is. Max air squats/jumping lunges/pistols 3 sprints max pistols/jumping lunges/air squats. Scale to bulgarian split squats if you are not proficient in pistols. Keys are to squat/lunge/pistol until you are burning hard, and rest between sets. Same for the sprints, and on the way back down.
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