TUESDAY 2-18-20

Tuesday 2-18-20

Warmup Set 2x

200 m run

5 bar tap

5 slow squats 5 sec pause @ bottom

5 Toes to Bar

5 Wallballs

5 SHPT

3 Power Snatches PVC

3 Overhead Squats PVC

Body Positions

60-40-20:

Arch Hold Seconds

Hollow Rock Seconds

STRENGTH

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 77%

Set #2 (On the 2:00)- 7 Reps @ 84%

Set #3 (On the 4:00) – 5 Reps @ 91%

Set #4 (On the 6:00) – 3 Reps @ 96%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 105-106%

Set #8 (On the 11:00) – 1 Rep @ 105-106%

Set #9 (On the 12:00) – 1 Rep @ 105-106%

Set #10 (On the 13:00) – 1 Rep @ 105-106%

Set #11 (On the 14:00) – 1 Rep @ 105-106%

• Sets 1-4 completed “On the 2:00”

• Sets 5-11 completed “On the 1:00”

• Percentages Based on 5RM Back Squat

• Today marks the 3rd iteration of these Back Squat Waves

• Each set of back squats are designed to be completed on the clock

• Sets 1-4 completed “On the 2:00”

• Sets 5-11 completed “On the 1:00”

* We have the chance here to build upon last week’s five heavy singles at 104%

* Increase loading by feel

• The listed percentages are based on your recently established 5RM Back Squat

WOD (20 min cap )

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)

• You’ll complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout

• There is no rest between each of the 5 round pieces

• Your score is total time it takes to complete the 10 total rounds

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