WOD: Wednesday 210901

What’s more fun than tempo Back Squats? Tempo Front Squats.

WHITEBOARD BRIEF

- Coaching Notes:

We are hitting up that squat volume work today. This week we are starting off with a tempo front squat and then working into back squats at 75%. This should provide a good challenge, but weights should feel like there is 2 in reserve on each set for the back squats and for the front squats we should be at near maximum for the tempo 3RM.

For the "Jump Street" we are working on barbell conditioning and wall balls under fatigue. We want to hit some consistent tng reps today on the power snatch, consistent box jump overs, and big unbroken sets on the wall balls.

Scaling Mods:

Scaling today for the squats again is moving towards a box squat variation, and nixing the hex bar deadlift variation we did last week as we pulled heavy from the floor on monday. For the snatches, go to a DB variation first and if going overhead wont work today, lets do KB to limit excess wear and tear on the shoulders.

33x1 Tempo Front Squat Squat

Every 3:00, 5 Sets

3 Reps, building towards max

Start at ~70% of Front Squat

Back Squat 3x5

Back Squat for load: As Every 2:00, 3 Sets

#1: 5 reps @ 75%

#2: 5 reps @ 75%

#3: 5 reps @ 75%

Jump Street

3 Rounds

1:00 Max Power Snatch 95/65#, 43/30kg

1:00 Max Box Jump Overs 24/20''

1:00 Wall Balls 20/14#, 9/6kg

1:00 Rest

*Record each round for total reps for all 3 movements

Accessory Core Work

3 Rounds

:30sec Max V-Ups

:30sec Rest

:30sec Max Russian Twists

:30sec Rest

:30sec Max Effort Hollow Rocks

:30sec Rest

:30sec Hollow Hold

1:00 Rest