MONDAY 3-18-19

 

 

 

 

 

Warm-Up
2 Rounds:
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

 

SQUAT THERAPY

15 Squat therapy squats @ 31×1 tempo

*0:03 down, 0:01 bottom, fast up and 0:01 top.

STRENGTH/POWER
BOX SQUAT

Warm Up Sets:
Every 1:30 for 6:00 (4 sets)
Set 1: 5 Box squats (light)
Set 2: 4 Box squats @ 45% of 1RM back squat
Set 3: 3 Box squats @ 55% of 1RM back squat
Set 4: 2 Box squats @ 65% of 1RM back squat

Working Sets:
Every 2:00 for 12:00 (6 sets):
2 Box squats @ 70-75% 1RM @ 31×1 tempo
*0:03 down, 0:01 bottom, fast up and 0:01 top.

Notes:
Tempo work is difficult, but ensures good positioning due to the time it takes to move through each rep. Have a buddy there to count out your tempo. If you are having a tough time in the range, decrease your weight until able to confidently stay within the tempo.

 

 

wod prep 2x

5 WALLBALLS

5 PULLUPS
5 BURPEE BOX JUMPS

5 HSPU

 

WOD FOR TIME

50 CAL ROW

50 Wallballs 20/14

40 C2B Pull ups

30 Burpee Box Jump Over 24/20

20 HSPU

 

 

 

 

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