Today's workout is all about max effort. The beautiful thing about max effort is that as the time domain gets shorter, it becomes easier and easier to actually apply yourself completely. If you sprint a 40 yard dash, chances are you'll finish knowing you gave it your all. Compare that to running a half marathon where at the end of the half marathon, it's been a couple hours that you've been exerting yourself and while you're tired and beat up, you can pretty easily question whether you gave it your all for the whole deal.
The parts of today's workout are both short. The 5 rep max back squat (the heaviest weight you can squat for an unbroken set of 5) takes way less than a minute and requires intense concentration and focus for the entire duration of the exertion. You'll be shaking and groaning and pushing with every muscle in your body to move those last couple reps, and that's how you know you gave a max effort. If you finish your set of 5 squats and walk away whistling, or thinking about your laundry, or wondering what you'll be eating for dinner, then you didn't hit a true 5 rep max (or 5RM). The only thing you should be thinking after hitting that fifth rep is "holy crap, that was really heavy."
The 1k row takes a little longer than the squats (about 3-5 minutes for most people), but still requires epic levels of focus and will. By the end of a true 1k row sprint, your muscles and lungs will be burning, your hands will hurt from holding the handle, your butt will hurt from pushing so hard with your legs and digging into the seat so hard, and when you're finally, thankfully done, you'll collapse off of the rower, gasping for air, knowing you gave it your all.
The point is: always give it your all, don't hold back, and you'll have crazy awesome results. And we, the coaches, know when you're giving it your all, so don't try to fool us :)
5RM Back Squat
1,000m row for time
Posted by Armen.