Workout of the Day
A.
Four sets of:
Sots Press x 3-4 reps
Rest as needed
B.
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 5-6 reps @ 80%
Rest 2 minutes between sets
C.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets.
D.
Four sets of:
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 74%
Rest 2 minutes between sets
May 11, 2012 Competition Program
May 18, 2012 Competition Program
May 25, 2012 Competition Program
What exactly is a sots press? I tried looking up some You Tube videos, but I’m not sure what you’re looking for. Thanks!
Kathryn, its a behind the neck strict press, done while sitting in the bottom of the squat position.
Go very light first set, just a tip…
ohh that’s right! I’ve heard of those before and thank you for the tip! Much appreciate!
Is it a clean or snatch grip press?
Sots Press Demo Video – courtesy of Catalyst Athletics
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=95
I’ve been doing the competition workouts since the offseason started & I’ve seen this rep scheme a few times for squats. I figured it’s a pretty straight forward workout but by the time I’ve gotten to the 10 reps on the back squats at the end I haven’t been able to get close to 10 reps with the prescribed weight I’m supposed to use based on the percentages. I’ve had to drop it down to closer to 65% to squeak out a 10th rep.
Front Squat
5 x 5
5 x 3
5 x 1
5 x 5-6
Back Squat
4 x 5
4 x 3
4 x 1
4 x 10
Coming out to around 150 total squats. That’s how I’ve been doing these, just wanted to double-check that’s correct.
Man!! You are doing way to many squats. (At least thats what I think)
It is:
Front Squat (Only four sets)
1 x 5 reps @60%
1 x 3 reps @80%
1 x 1 rep @90%
1 x 5-6 reps at 80%
Back Squat works the same with different rep scheme and %.
Dude, that’s what I was thinking!! That’s why I had to double check because I think this is the 3rd time these squats have come up in the last 2-3 weeks & I didn’t think I’d be able to do it again. If the way you explained it is the way it’s supposed to be done then I’m definitely feeling a lot better about this now!
Alex, my brother, you’re not mortal! If I did 150 back squats at those percentages, I probably wouldn’t be able to walk out of the gym.
If a workout says “Five sets,” it is only five sets. The rep ranges provided below are instructions as to how many reps to perform for each of those sets. So, for today’s back squats, you should have performed a total of 19 reps.
God bless you for coming back and training with us after making that mistake once.
Can someone please confirm the snatch 1.1.1 is just single snatches?
What weight should these be? – thanks!
@matt
Yes the snatch portion is 5 sets of 3 singles. Meaning one set would be 1 snatch, rest 10sec, 1 snatch, rest 10sec, 1 snatch. That is one whole set, and you build across the 5 sets
thanks alot!
A. 4×35, 45, 55, 65
Really weak on the Sots Press!
B. 5×175, 3×230, 1×260, 6×230
Based on 290# 1-RM
C. 135, 145, 155(failed on 3rd rep), 155, 165
Squat snatch
D. 5×260, 3×300, 1×340, 10×280
Based on 375# 1-RM
A.
Strict press to 135
B.
245 1rm
C.
Power Snatch 135#
D.
275 1rm
A- Wow these are so hard. Used the 45# bar and found I was almost dropping in back onto my shoulders on the decent. Very difficult movement.
B-FS
5@145
3@195
1@215
6@195 Getting stronger for sure
C-Snatch 1.1.1 – Good/Miss
95 – G,G,G
115- G,G,G
135- G,M,G
135- G,G,G
145- G,G,G
D-BS
5@215
3@245
1@275
10@225 Getting stronger for sure.
A: Done, 20kg
B: %’s of 128kg
C: 45kg, 47kg, 49kg, 50kg, 52kg
D: %’s of 143kg
A: All sets completed with a 45lbs bar.
B: Completed based off of a 325 1RM
C: Just work on technique and finished with some snatch pulls from a deficit.
D: Competed based off of a 375 1RM, I did this in the AM separately. Not sure if that’s advisable, but it felt great.
a. just used the bar, I suck at these.
b. based off of 140k, got a good set of 6 on the last. upper back rounding a little towards the end, and came onto toes sometimes, lacking dorsiflexion.
c. got up to 85k for a triple, did 4 reps total last set missed one but tried again and made it. coming onto toes again sometimes, the weights not going forward rather I’m on my toes trying to stay upright in the squat.
d. based off 160k love these 10 rep sets.
good day. Happy cinco de mayo tomorrow brothers!
Hi everyone
A)30/35/40/40 kg
B)72/96/108/96 kg
C)60/65/68/70/73 kg (all perfect)
D)86/98/110/90 kg
Have a good day everyone!
A: 45, 55, 65, 75
B: FS 141, 188, 211.5, 188
C: Snatch: 105, 115, 125, 135, 140
D: 200, 228, 257, 211
A.
35 kg/40/40/40 -> HARD!
B.
82,5 kg
110 kg
122,5 kg
110 kg (lost it after 4 reps)
C.
40 kg v/v/v
50 kg v/v/v
60 kg v/v/v
65 kg v/x/v
70 kg v/v/x
D.
105 kg
120 kg
135 kg
112,5 kg
A.
Took 15mins of work just get into position. Got 4 reps w/5kg bar finally
So much DOMS in shoulders it was ridiculous today. This needs a daily effort.
B.
Done. based on estimated 100kg 1RM (95kg is real 1RM) Horribly heavy today.
C.
Snatch High Pull
60kgx3x2
70kgx3x3
60kgx3x1
No room for Snatches in my Basement gym. At least not with my technique. These felt good!
D.
Done based on guessed HBBS 115kg 1RM
Last set was 87.5×10.
I felt I could’ve continued for many reps but I just wanted to quit.
Very stiff and a mental wreck today. Felt VERY sluggish.
A. 23/45/55/65
B. Done based on 285# 1rm
C. 75/95/115/115
D. Done based on 320# 1rm