WOD: Monday 240129

If you want to know what going ‘Full Tilt’ looks like, here you go.

• Coaching Notes

Today, we're diving into the next phase of our Back Squat progression. We're adding some weight compared to what we worked with in Week 1, but we'll be reducing the load slightly from what we tackled in Week 2. This style of progression involves gradually increasing the percentage of singles during higher volume squat strength sessions and then ramping up the percentage for a heavy single in the coming weeks, albeit with less overall volume.

The goal of this undulating progression is twofold: to enhance leg stamina and develop absolute strength. We're looking to build a strong foundation in both of these areas.

Following our Back Squat work, we'll transition into a high-intensity couplet. This couplet, with Deadlifts and Wall Balls paired together, brings an open-like feel to the workout, encapsulated in a 9-minute time domain. By combining these two movements, we're crafting a challenging lower body density workout designed to improve leg stamina and muscular endurance.

For athletes, the aim should be to select loads and modifications that allow them to perform unbroken reps throughout the workout with rapid transitions. In this particular workout, our focus is on chasing intensity rather than meticulously pacing each movement. Encourage athletes to push themselves to the limit and embrace the challenge.

Today's session offers a balanced blend of strength development and high-intensity conditioning. Let's aim for quality reps, seamless transitions, and a relentless pursuit of intensity.

strength:

Complete sets every 2 mins.

Back Squat 1x5 at 77% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x1 at 82% 1RM

Back Squat 1x5 at 80% 1RM

Back Squat 1x3 at 82% 1RM

Back Squat 1x1 at 85% 1RM

Back Squat 1x5 at 82% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x1 at 87% 1RM

metcon: "Full Tilt"

Complete as many rounds as possible in 9 mins of:

9 Deadlifts, 225/155 lbs

18 Wall Balls, 20/14 lbs

Accessories:

5 rounds for quality of:

5 L/5 R Kettlebell Front Rack Bulgarian Split Squats, pick load

12 Inverted Rows