WEDNESDAY 6-26-19

 

 

 

 

 

WARM UP

ACTIVATION 3 Rounds

12/9 Calorie ROW

200m Jog

then

3 Rounds:
6 Spidermans (3/each) –
6 Wall Squats –
6 Warrior Squat Rotations –

1:00 Thoracic Opener (Barbell or medball)
1:00 Wrist Stretches

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses (behind the neck)
5 Overhead Squats
5 Snatch Grip Deadlifts

 

Strength

Pausing Overhead Squat
7 Sets of 1 Rep

In each, there are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%
All repetitions are taken from the rack.

Specific Primer for “Nancy”:
Aim is to confirm our overhead squat cycle pace, along with dialing in our breathing on the run. 2 rounds below, with workout intensity on the second.

Round #1 (75% intensity):
200m Run
7 Overhead Squats
200m Run
3 Overhead Squats

 

Following, rest 4:00, and begin.

WOD

Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)

 

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