Wednesday, August 11, 2021
WARM UP – MOBILITY
Dynamic lower body/squat warm-ups: Leg swings, hip rotations, 90/90 windshield wipers etc.
Hip openers stretch, thoracic rotations, glute activations
Review and warm-up tempo back squat and build to starting weight for WOD A.
Every 3 min x 5 sets:
7,7,5,5,5 Back squats @3,3,X,2
Start at a light-moderate weight or ~55-60% and build as needed to a heavy set of 5, where ideal positioning and tempo is maintained throughout.
*If you completed the 6,6,4,4,4 (July 27th, 2 weeks ago), attempt to use the same or similar weights today. Measure added for reference.
This is our last week of Pause back squat volume building 🙂
PAUSE BACK SQUAT X 5
PAUSE BACK SQUAT X 4
LEGGO MY EGGO
Every 3 min x 5 sets for heaviest load:
4 Hang squat cleans
8 Alternating front rack lunges (step forwards or backwards)
16 Unbroken Wallballs (20/14lb – 10ft)
Start first set a ~55-60% of 1RM clean and build as needed.
Hang cleans + lunges should remain unbroken each set.
Record heaviest weight completed (“Rx” if you remain unbroken on the Rx wallballs)
3 rounds at a steady pace:
25-30 Banded good mornings
15-20 Oblique side bends + Big lap of the gym single arm farmers carry / side