WARM UP – MOBILITY
Quick 5 mins hip rotations/openers
–
1-2 rounds:
Hollow rocks until your core is burning!
15-20 Glute bridges
10 Banded side steps each way
10 Banded squats
10 Alt. jumping lunges
WOD A
BACK SQUAT
BACK SQUAT X 3
20 mins to warm up and complete 3 working sets of 4 back squats.
Complete 4-5 warmup sets:
8-10 reps @ ~40%
6-8 reps @ ~50%
3-4 sets of 2-3 reps @ ~60-75%
*Rest 1-2 mins between lighter sets
—
WORKING SETS: 3 sets of 4 reps @ 82.5%, 87.5%, 92.5%
-The goal is to complete your 3 working sets slightly heavier than your last 3×3, 3 weeks ago.
-Adjust % if needed, based on how your first working set feels
-Rest 3+ mins between heavier sets
WOD B
FRONT SQUAT
1 PAUSE FS + 1 1/4 FS + 1 FS
1 x 3 sec pause front squat
1 x 1 1/4 front squat
1 x front squat
Using the remaining time in class, perform 5 sets of the front squat complex
Sets 1&2: 2+2+2 @ 65-70% of 1RM
Sets 3-5: 1+1+1 @ 75-80%+
—
-Rest 2-3 mins between sets
-Record heaviest weight used for 1+1+1
ACCESSORY
1) 3-4 super sets:
6 Bulgarian split squats /side
6 RDL’s /side
-rest 2 mins-
—
2) 3 super sets:
10-15 GHD oblique side bends /side (add weight if possible)
15-20 KB side bends /side
10-15 Hanging strict straight leg raises (bend knees if needed)
-rest 90 secs-
