I oughta know this but I’ll ask anyway.  On a strength day like 2-2-2-2-2-2-2 back squats which may take about 10 minutes do you suggest any type of metcon to keep those people who feel they need their metcon fix happy?  Thanks

If it takes you ten minutes to do 7 sets of 2 rep back squats, I would suggest adding weight to the bar. I rest between 3 to 5 minutes between sets on squats and DL. Less on press.

Strength dyas take me upwards of an hr. If they are taking you ten min then you arent lifting to your max and are missing the entire point of the workout. Each set should be a dog fight. When I did my last dead lift strength day, each of the last three sets almost made me pass out. And with this intensity I needed a good 3 to 5 min break between sets just to not be light headed anymore. So take more time and lift heavier!

Good luck, mastroj

I’m with mastroj on this one.  The back squat WOD you referenced is an “ME” day…meaning maximum effort.  I might even take more than 5min between sets…rest, change the weight, more rest.  If I am really pushing for a PR, then I will go to pretty much complete rest.  The WOD you mentioned would be closer to 1 hour for me. 

After this, I would never do a metcon, but I might ride a stationary bike to loosen up the leg muscles a bit.

I usually will rest and go for like a 500m row PR or something quick like that.

The WOD for February 9th was back squat sets like this with 60 seconds rest.  That was my thinking with the 10 minute time frame.

Ohhhhhh. Thats good info for us to have. On days like that you can skin it almost anyway you want. It sounded like, and it seemed the concensus was that was a speed day, taken from westside. So you cut the weight in half and try and explode the bar as quickly as possible. With still good form. This should take as much out of you as a normal ME day. But if you still have some left in the tank at the end just know you didnt put into the WOD what you could have. And try harder next time.

Does that make sense?

Makes good sense.  Thanks