OVERVIEW
Today’s WOD is a strength training session with the focus to test lower body strength. We will build across the 5 sets to a heavy set of 5. The focus is on a strong supportive upper body position, good bar path (chest and hips rise together), equal load through the foot and keeping the elbows high and up. We will start around 75% and increase the load throughout the sets ending with a heavy set of 5. Refrain from putting the weight belt on too early and focus on a strong and braced core to support the load. Take a deep breath at the top of each rep and hold it throughout the rep. Each rep should start with its own deep breath.
WARMUP
Mobility
3 minute plate squat
Prayer stretch with PVC - 60s
Wall shoulder stretch - 30s per side
Activation - empty barbell
5 front squats with full grip
5 pause front squats - 3s pause at bottom of each rep
5 front squats
Build up - 5 sets x 60-90s per set - increasing load each set
5-4-3-2-1 in reps
Last rep should be 70-75% of estimated heaviest lift for the day
WOD
Front Squats
5-5-5-5-5
Amrap 7
5 Box jumps
15 American KBS
COOL DOWN
Pigeon stretch x 60s per side
Couch stretch x60s per side
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