WOD: Monday 240520

Mondays are for squatting.

• Coaching Notes

We are starting things off this week and today with our Back Squat progression. The goal here today is to tackle the Back Squats at 80%+ on the barbell with the goal of increasing weights just upwards of 85%. We are supersetting this with bulgarian split squat jumps with the goal of increasing power and unilateral stability. This will lead us into and prime us for the workout today. The workout today is a sneaky Murph Prep style workout with leg stamina being the focus with the combination of Air Squats and Dual Dumbbell Farmers Lunges. Expect this to get challenging in rounds 3 and 4 as the legs begin to burn up. The goal is to scale athletes to a load they can stay unbroken throughout as well as a Handstand Push-Up modification that allows this to be broken up into two sets or less. The time today should really be spend on priming the body and getting ready for the Back Squats, then just touching on scaling mods for the workout.

strength:

Every 3 mins for 15 mins do:

3 Back Squats, pick load

3 L/3 R Bulgarian Split Squat Jumps

We are looking for loads on the Back Squat to range from 80-87% with a reach goal of 90% on the bar.

metcon: "Lightning"

4 rounds for time of:

10 Handstand Push-ups

25 Air Squats

Dumbbell Farmers Lunge, 50/35 lbs, 50 ft

Accessories:

4 rounds for quality of

8 L/8 R Single Arm Dumbbell Z Press, pick load

Split Squat Hold, pick load, L 30 secs/R 30 secs

Wall Facing Handstand Hold, 30 secs