WARM UP – MOBILITY
Dynamic joint rotations and lower body warm-ups
Banded: glute steps, dislocates, and dead bugs
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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 squat
WOD A
5-6 mins to warm-up , then:
Every 3min x 4 sets: 4 Back squats
@ 67.5%, 72.5, 77.5%, 80-82.5% of 1RM Back squat (or build to a heavy 4)
(slightly heavier that the 4×5’s 2 weeks ago (May 23rd)
BACK SQUAT X 4
BACK SQUAT X 5
BACK SQUAT
WOD B
10 MIN AMRAP: WALLBALL & HANG SNATCH
Complete AMRAP in 10 min:
20 Wallballs (20/14)
10 Hang Power Snatch (95/65)
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Scale BB weight so that you can complete a few rounds unbroken or 2 quick sets.
ACCESSORY
2-3 sets of each: rest 60-90s between sets as needed:
A) 8-10/leg Rear foot elevated Bulgarian split squat (2 x DB or KB held in farmers carry)
B) 8-10/leg Staggered stance KB/DB Romanian deadlifts
C1) 15-20 Banded hamstring curls
C2) 15-20 GHD sit-ups (focus on using your quads & hip flexors)
