WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Banded glute steps, dislocates, diagonal pull aparts, core activations etc.
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Review back squat and warm-up to working weight
WOD A
4-5 mins to warm-up, then
Every 2 min x 10 sets:
3 Back squats @ 70-75% of 1RM across
(or slightly heavier that the 9×4 weight from 2 weeks ago, June 13th)
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Across means not building (unless you start under desired percentage)
Use the same or similar weight across all 10 sets, build on the first few as needed but then stay at the same weight for the majority of the sets.
Keep mechanics, positioning perfect and bar speed high.
BACK SQUAT X 3
BACK SQUAT X 4
BACK SQUAT
WOD B
DOUBLE BUBBLE
Complete 10 rounds with a partner:
15 x Double kettlebell sumo deadlifts (2 x 24/16kg)
10 x Double kettlebell front rack lunges (step forward, alternating)
*15 x V-ups or Tuck-ups
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5 rounds each, alternating complete rounds with your partner
*Partner 2 may start on the Kettlebell as soon as partner 1 finishes the lunges. (The v-ups/tuck-ups are not done for time)
ACCESSORY
3 rounds: rest as needed
14-20 Alt. Pistols or pistol progressions, or single leg box step-ups (7-10/leg)
15-20 Banded or weighted hip thrusts (upper back on bench)
60s Plank up downs (hold a hollow plank and move from hands to elbows, alternate leading arm)
