WARM UP – MOBILITY
1) Pre-squat hip & thoracic openers
2) 1-2 sets:
Banded dislocates, diagonal pull-aparts, BTN presses
Banded glute steps + squats (hold 10-15lb plate in front for squats, arms outstretched)
Glute bridges
Core warmups
3) Tech / practice overhead squat & back squat – emphasize bracing throughout the rep
WOD A
BACK SQUAT X 2
Back squat E2.5MOM x 6 sets (15 mins)
Sets 1&2: 4 reps @ 65-70%
Sets 3-5: 2 reps @ 75-85%
Set 6: AMRAP set @ approx. your 1st or 2nd weight: goal is 10-20 reps
Build to a heavy but not max set of 2 for the day, then bring the weight back down for a challenging set of 10+
Back squat x 3 measure added to reference last weeks weight
BACK SQUAT X 3
WOD B
LORD SWOLEDEMORT (RX)
21-15-9-15-21 reps for time:
Overhead squats 75/55 – 95/65 – 115/75lb
Pull-ups – Toes to bar – Chest to bars
Start light and try to build, each set should be UB or 2 sets max though
Use a progressively more challenging pull-up progression (ring rows, jumping, banded etc.)
LORD SWOLEDEMORT (RX+)
21-15-9-15-21 reps for time:
Overhead squats 95/65 – 115/75 – 135/95lb
Chest to bars – Toes to bar – Bar muscle ups
ACCESSORY
2-3 Sets:
8-10 Cuban rotations w/ BB or light plates
8-10 Diagonal band pull-aparts /side
Max hollow rock
