WOD: Monday 210524
Shout out to Jeff for working hard in the gym and outside. Jeff has had to put in some long work days, but still finds a few days a week to make it into Sanctify. Keep it up Jeff!
Whiteboard Brief
- Strength: For our strength work today we'll be building to heavy set of 4 over the course of 5 sets in a novel squat variation, the Multiple Pause Back Squat. These pauses will reinforce good positions, build more strength through time under tension and help you push through sticking points.
- Metcon: Today we have a series of descending AMRAPs of Thrusters (but increasing weight), followed by max cals on the bike for the remainder of the interval, and a corresponding break after each round. Partner up so that you can share bikes if needed, with one partner starting on the rest.
C) Multiple Pause Back Squat
5/0 x 4. Rest 2:00
- build to a heavy 4
- 1 ct pause below parallel + 1 ct pause above parallel.
For total calories:
AMRAP 4:00
21 Thrusters (95/65)
Max Calorie Bike
Rest 4:00
AMRAP 3:00
15 Thrusters (135/95)
Max Calorie Bike
Rest 3:00
AMRAP 2:00
9 Thrusters (155/105)
Max Calorie Bike
Rest 2:00
- Goal: VERY hard effort today, test your limits.
Rx+: (115/75 - 155/105 - 175/115)
L3: (75/55 - 115/75 - 135/95)
L2: (65/45 - 95/65 - 115/75)
L1: (DBs 30/20)
Glute Hip Thrust - BW
0/3 x 12-15. Rest 60s.