WOD: Wednesday 240313
Back squatting is good for the soul.
• Coaching Notes
Today, we are tackling our Back Squat progression and moving into sets of 2-4 reps with the emphasis on getting to a “heavy” double for the day. The goal here should be a weight that athletes still feel that they have another 2 reps in the tank. A note that the time for these sets is moved out to being on a 3:00 minute clock in an effort to allow athletes to really tackle these sets well and hit the % with maximum force production. This provides beneficial neuromuscular benefits that carry over to better maximal strength gains as well as injury protection. We have included some light primers for Toe to Bar, and athletes can hit some jump rope sets in warm-up as well if they feel antsy. We will then move into the main workout with the emphasis on building up loads to our working weight and having a targeted warm-up and progression for the Power Clean. Spend the time there and know that athletes will need about 5:00-7:00 minutes to get to working weights. The workout should allow for athletes to keep moving with quick singles on the Power Cleans and get at least 5 rounds with the goal of having them get to 6 rounds and higher level athletes even further.
strength: Back Squat
Complete sets every 3:00 mins.
Back Squat 1x4 at 77% 1RM
Back Squat 1x4 at 80% 1RM
Back Squat 1x3 at 82% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x2 at 87% 1RM
metcon: "LuSyd Dreams"
As many reps as possible in 9 mins of:
1 Power Clean, 205/145 lbs
10 Toes-to-bars
25 Double Unders
2 Power Cleans, 205/145 lbs
10 Toes-to-bars
25 Double Unders
3 Power Cleans, 205/145 lbs
10 Toes-to-bars
25 Double Unders ...
Continue adding 1 Power Clean rep each round until time expires.
Accessories:
4 rounds for max hold of:
10 Supinated Bent Over Rows, pick load
Rest 1 min
7 Reverse Barbell Curls, pick load
7 Dumbbell Hammer Curls, pick load
7 Dumbbell Curls, pick load
Rest 1 min
Max hold Chin Over Bar Hold
Rest 2 mins