Today we will go with some heavy strength sets of back squats. After our group warm up, get in a few minutes basic barbell work and then start working up weight with 5 rep sets of back squats. You will need roughly 5-6 warm up sets before your first “working set.” Get in 2 sets at 5 reps- you can increase the weight if you can. Then add a little more and get 2 sets of 3 reps. Here is where you will decide- feeling particularly good? Up the weight and hit a single. Still feel good? Another single for a 1RM. If you are not “on” today.. disregard the heavy singles and stick with a few more 3 rep sets. Keep in mind… this is a 20 minute routine before heading into part 2.
|Hey Nils… there is a Yoga Class on Saturday at 8:30am!|
Wednesday’s WOD: class times at 7, 9, 10am, and 5pm. 6pm Mobility Class. 7pm OnRamp.
3 Rounds for time of:
50/30# DB floor press, 6 reps
50/30# DB squat clean thruster, 3 reps (DB must touch ground each rep)
50/30# DB 100m farmer carry (around the Hut)
Post back squat max load and metcon time and scaling to journals/chalkboard.