Jan 17, 2018

 

a) WARM UP:

5 rounds for quality reps:

  • 5 squats
  • 5 lunges per leg
  • 5 banded good mornings
  • 5 jumping jacks
  • 5 sit ups
b) STRENGTH 1: SQUATS

Alternating EMOM x 12 (6 Rounds):

  • Odd Minutes – 3 Front Squats
  • Even Minutes – 6 Back Squats

Working load today is at 63% of our best Front Squat, for both movements.

c) STRENGTH 2: DEADLIFT

  • Take 10:00 to build to a Heavy Set of 2

** Not a 2-Rep Max, but a heavy, well executed set of 2 repetitions. Athlete’s choice to “touch and go” or to complete as two dead-stop singles.

** NOTE: no dropping the bar

d) WOD:

8 min AMRAP:

150 DU Buy in (scale: 150 singles or 1 min of DU attempts)

  • 12 Front Squats (round 1= is 95/65, round 2 is 115/80, round 3 is 135/95)
  • 12 Toes to Bar

** use 1 bar taken from the ground and stay at 135/95 if you’ve gone past round 3

After the 8 mins, rest 1 min, then,

  • 150 DU for time (150 singles)
e) POST-WOD RECOVERY:

  • Roll T spine, calves and quads, adding 2 min pigeon per side and tactical frogs
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