WARM UP – MOBILITY
2 sets:
60s Row
10 Alt. Curtsy lunges
20s/side Side plank hold
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Weight plate squat warm-up: 1 round:
Heels-elevated T-Spine Rotations x 3/side holding ankle
Heels-elevated T-Spine Rotations x 3/side upright torso
Heels-elevated Flex and Extend x 6-8 reps
Front Foot Elevated Split Split Squats x 6-8/side
Plate Elevated Cossack Squats x 6-8/side
Tempo Plate Squats x 6-8 reps @ 33X1
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Review & warm-up back squats/tempo for WOD A
WOD A
PAUSE BACK SQUAT X 5
Every 2:30 x 5 sets:
5 Back squats @3,3,X,2
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If you have been squatting each week recently, treat this week as a de-load and keep the weights in the 55-65% range, focusing on perfect form and mechanics. If are just getting back to the gym after a few weeks off, then start light to moderate and build by feel, the goal is just to get the body used to some heavy loads again without maxing out or losing ideal form or positioning.
WOD B
DEVIL’S ADVOCATE
Complete for time:
50/40 Cal Row
40 Wallballs (20/14 – 10/9ft)
30 Devil’s press (50/35)
40 Wallballs
50/40 Cal Row
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15 min time cap (Add uncompleted reps as seconds)
Stagger heat 2 by 3 mins – row must be under 3 mins
ACCESSORY
2-3 sets: rest as needed
12-15 GHD Hip extensions (weighted if possible)
15-20 Elevated hip thrusts (banded or sandbag)
30-40 Banded glute steps (15-20 per direction)
