West Coast Strength Coach

Week 4, Day 5

AM
A. Build to a 3RM Front Squat
B. 50 Back Squats @ 205lbs For Time

Focus
Stay tall and drive knees farther forward/out than previous sessions.
Go down pretty fast, no slow eccentric motions.

P.P.R
Deep Breath
Visualize Vertical Torso Front Squats
“Go Down Fast”

Goals
Stay more upright on front squats
335lb Front Squat x 3
Unbroken Back Squats

PM
3 minutes @ 80%:
5 Thrusters @ 45lbs
5 Burpees
5 Box Jumps @ 24″

rest 2 minutes

3 minutes @ 80%:
5 Hang Squat Snatch @ 75lbs
5 CTB Pull-ups
20 Double Unders

rest 2 minutes

3 minutes @ 80%:
5 Push Press @ 95lbs
5 Pull-ups
5 KBS @ 53lbs
10 Sit-ups

rest 5 minutes

Repeat 3X (3 times through all amraps)

Focus
Deep stomach breathing
Constant movement

P.P.R
Deep Breath
Visualize Competition Setting
“Keep Moving”

Goals
Constant Moving and good breathing
Good recover, lower perceived effort than previous session
Better scores across all amraps than previous session

Results

AM
A. 355# x 3 reps (20# PR)
B. 2:42 (Unbroken)
Very happy with this session. Squats were much more upright with focus on driving knees more forward and out. Speed to the bottom was better and I was really able to explode out of the hole once my ass hit my calves. I got 1 rep at 365# and just tipped slightly forward on the decent on the 2nd set. I think I could get 365# x 3 next time if feeling good. Back Squats were tough, because mentally I wanted to put the bar down. Started getting dizze half way through so had to really focus on breathing and taking it a few reps at a time. Happy I was able to do this without putting down the bar. Feeling good!

PM
Set 1) 65 reps, 97 reps, 85 reps
Set 2) 65 reps, 98 reps, 86 reps
Set 3) 67 reps, 99 reps, 88 reps
(previous average: 60 reps, 93 reps, 82 reps)

Felt great today. Compared to last time, I was able to maintain a slightly faster pace, but more importantly I felt a lot more comfortable doing so. I remember last time being pretty beat up after this one, but today it felt like a short, low volume session. Really good improvement here. Body is feeling good.

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