WOD: Friday 210723
Another welcome back is in order for Mike Bassetti. Glad to have you back in the gym Mike!
WHITEBOARD BRIEF
- Strength: All strength work again today with two dynamic effort pieces, a Back Squat based on our work 1RM from two weeks ago, and a Power Clean based on Tuesday's work. On the Squat, Screw your feet into the floor, and keep the arches of the feet elevated so that we can make sure the glutes are being engaged effectively. Focus on your breathing, on your bracing breath try to expand your abdomen to create as large of a base as possible (unless you have pelvic floor issues, then hold your breath halfway or at the end of the exhale) Finishing with some Sled work and a static hold on the GHD.
BACK SQUAT
3 x 3 @75% of 1RM from two weeks ago, every 60-90s.
- slight pause at the bottom of each rep
- these are speed reps
- perform 4 warm-up sets
BARBELL WARM-UP (CLEAN - TOP DOWN)
POWER CLEAN
3 x 3 @70-75% of Tuesday, every 60-90s.
- perform 3-4 warm-up sets
- L1: Hang Muscle Clean 4 x 6 or 4 x 10 + 6 Russian KBS + Goblet Squat. Two warm-up sets
LOW HANDLE SLEDPUSH
6 x 60 yards. Rest 60s.
- heavy & brutal!
- Alternative: 30s Bike Sprint. Rest 2:00
GHD SORENSON HOLD
3 x 20s on/40s off.
- Alternative: 3 x 30s Superman Hold