April 14, 2017

 

a) WARM UP:

  • 3:00 Bike or Row

3 Rounds:

  • 3 Scap Pull ups + 3 Jumping Pull ups
  • 6 Cossack squats
  • 9 dowel overhead squats
  • 12 Sit Ups

Then grab a bar and start warming up for some back squats.

b) STRENGTH:

EMOM Squat work – %ages based on your front squat max

  • Minutes 1:00-7:00 “On the Minute” – 2 Pausing Back Squats @ 55% of 1RM Front Squat
  • Minutes 7:00-10:00 – Rest
  • Minute 10:00 – 8 Front Squats @ 53% of 1RM Front Squat
  • Minute 13:00 – 8 Front Squats @ 55%
  • Minute 16:00 – 8 Front Squats @ 57%

* the pause is 1 second at the bottom to prevent a bounce

c) WOD:

3 Rounds:

  • 12 Power Cleans (135/95)
  • 12 C2B Pull-Ups
  • 12 Push Jerks (135/95)
  • 12 T2B

 

d) ACCESSORY WORK:

Not For Time:

30-20-10

  • GHD Sit-Ups
  • Back Extensions

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Roll quads/hips
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