Do I contradict myself… very well, I contradict myself. I usually say (actually pretty much all the time time) not to compare lifts to other lifts. It generally isn’t very reliably comparable nor even smart… most of the time. In this case, for our front squats we are using back squat 1RM #’s because I want us to acknowledge the difference in the efficiency of the movements, or there lack of. Our Back Squat should have significantly heavier weights used than a front squat, but not having done front squats in a while I want to see how our understanding of squatting mechanics translates into applying that to one that hasn’t been trained as much. Test the weight and see what you can do using the percentage as a guide and starting point. This percentage should be challenging, so if isn’t that is information on the house! That alone tells us something… something about ourselves and our capabilities. This is not a direct percentage used that the weightlifting world holds as a standard. It is simply to use to push us in the direction of squatting. Just squatting. Not a mecca of squatting research used to analyze right and wrong, back squat versus front squat, correct weightlifting percentage protocol… just squat, and to listen and pay attention when we do. If I got to pick one thing to only do for the rest of my life, and I had to pick what I thought and believed would be most beneficial, it would be to squat. It is the root of most human function and what compromises it (In my opinion), and it is what will make you stronger. When you go to the bathroom and sit on the toilet and get up.. you performed a squat. When you sit down to eat and stand back up, that was a squat. No matter what anyone ever tells you, that is what it is, a squat. And, we are going to be doing a lot of them for a long time, so I think it is important to understand them and be good at them. Just Squat.
20th Of May Year 2019
Front Squat – 4×3 @75+1RM Back Squat
***This is the LAST Murph Prep workout before the actually day (Next Monday). This is meant to be tough, and challenging, and to be given a strong effort, a valiant effort, a warrior’s effort.
10 Thrusters @135/95
30 Hand Release Push-Ups
40 Goblet Squats
***At end of AMRAP continue with 1 mile run
Curtesy of youtube channel movieclips and “Lone Survivor” the film