Jan 24, 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: DEADLIFT

Take 12:00 min to build to a Heavy Set of 2

Not a 2-Rep Max, but a heavy, well executed set of 2 repetitions.

  • Set #1 – 5 Reps @ 60% of 1RM Deadlift
  • Set #2 – 4 Reps @ 65%
  • Set #3 – 3 Reps @ 70%
  • Set #4 – 2 Reps @ 75%
  • Sets 5+… Use remaining time to build to a heavy single we will be using for the wod coming up.
c) WOD:

20 min AMRAP:

  • 1 Deadlift (345/225**)
  • 10 Toes to Bar
  • 15 Bar Facing Burpees

** Stimulus today is a heavy, but not a max effort deadlift.  Looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh.

d) ACCESSORY:

  • Double unders – work on them for 5 mins
e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
Posted in WOD