WOD: Monday 240226

Purest form of butt to grass, hams to calves right there from Coach Travis.

• Coaching Notes

We are starting off the day with 5 sets on our Back Squat performed on a 2:00 minute clock. The percentages today should allow for all good strong sets across and the rest period being in the range of 1:30-1:45 between sets will be sufficient to hit these numbers. When talking to athletes that do not have a 1RM, we want them to feel like the first 2 sets of 5 are challenging, but that they could perform 10-12 reps if they had to at those numbers. Our final 3 reps should feel as though they have another 4-5 reps in the tank. This allows for the progression to take hold over the next few weeks as we will push these numbers up over the course of this cycle. Our conditioning piece targets muscular stamina and interference. We will have interference playing a role with a massive little quad burn here as well as grip fatigue between the Dual Dumbbell Squat Cleans and Chest to Bar Pull-Ups. The focus today is to have athletes choose loads that allow them to remain close to unbroken throughout, breaking up into 2 sets only as needed in the later rounds. For the Chest to Bar scale, we would like to see an option such as the Toenail Spot Strict Pull-Up or a Banded Strict Pull-Up.

strength:

Complete sets every 2 mins.

Back Squat 1x5 at 72% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x4 at 77% 1RM

Back Squat 1x4 at 80% 1RM

Back Squat 1x3 at 82% 1RM

metcon: "Third Wheel"

As many reps as possible in 10 mins of:

2 Burpee Box Jump Overs, 24/20 in

8 Dumbbell Squat Cleans, 50/35 lbs

10 Chest-to-bar Pull-ups

4 Burpee Box Jump Overs, 24/20 in

8 Dumbbell Squat Cleans, 50/35 lbs

10 Chest-to-bar Pull-ups

6 Burpee Box Jump Overs, 24/20 in

8 Dumbbell Squat Cleans, 50/35 lbs

10 Chest-to-bar Pull-ups ...

Continue adding 2 Burpee Box Jump Over reps each round until time expires.

Accessories:

4 rounds for quality of:

8 L/8 R Single Arm Kettlebell Front Rack Bulgarian Split Squats, pick load

10 Feet Elevated Ring Rows

15 Reverse Barbell Curls, pick load