January 9th 2019 WEDNESDAY

When you feel like quitting, think about why you started.

1 X400 m run or 500 m row

Barbell Warm-up
2 Rounds for quality:
5 Hang muscle snatches
5 Overhead squats
5 Good mornings
5 Back squats
5 Push jerk
5 Front squats
5 Hang muscle cleans
5 Thrusters

 

BACK SQUAT – WEIGHTLIFTING

Warm Up Sets:
EMOM for 2:00 (2 sets):
2 Back squats
Set 1: @ 55% of 1RM back squat
Set 2: @ 65% of 1RM back squat

Working Sets:
Every 2:00 for 16:00 (8 sets):
2 Back squats
Set 1 @ 75%
Set 2 @ 80%
Sets 3-5 @ 85%
Sets 6-7 @ 90%
Set 8 @ 95%

 

WOD CONDITIONING

50 – 35 – 20
For time:
Wall ball shot (20lbs/14lbs, 10’/9′ target)
Row (calories)

Notes:
Going through the wall balls unbroken should be a challenge, as you can recover a bit on the rower without losing much time. Don’t get comfortable on the rower, or your efforts on the wall balls

 

ACCESSORY WORK
3 Sets:
15 Barbell hip bridges
15 good mornings
1:00 Rest

3 Sets:
20  banded good mornings
20 Double kettlebell Russian swings (medium)
0:30 Rest

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