WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Review / warm-up w/ empty barbell: Front squat, Pause back squat + Back squat
WOD A
Every 2 mins x 8 sets:
1 Tempo/Pause back squats @3,2,X,2 + 1 regular back squats (no tempo or pause)
Start at ~70-75% and build slowly as solid mechanics allow, aiming for 85-90% for your top set. (or slightly heavier than last weeks 1+2, measure added for reference)
Aim for a controlled descent, and solid 2s hold at the bottom of the first rep.
*1 Pause Back Squat + 1 Back Squats*
*1 Pause Back Squat + 2 Back Squats*
WOD B
In remaining class time, complete 4 sets:
10, 10, 8, 8 x Dynamic effort deadlift (50-60%, no tng, experience athletes may add band tension)
rest 15-20s
8/leg Bulgarian split squat (Single or Double KB/DB loading in farmers hold)
rest 15-20s
30-40 Russian twists (plate / med ball / DB)
rest 60-90s
*Deadlift x 8*
*Bulgarian Split Squat x 8*
– Hold DB’s by sides
– Record total weight used (2 x 50lb DB’s = 100lb)
Optional Conditioning
*Echo Bike: 20s Sprint / 40s Rest x 10 rounds*
Complete 10 rounds of 20s work / 40s rest for total calories
