Here we go with a dedicated heavy day. Warm up, squat the bar, keep adding loads, then a heavy set of 15, rest enough to but up the load for a heavy set of 12, more rest, more plates then 9 reps… then 6 then 3- each with respectively heavier loads. Today EACH set should finish with grunting moaning and driving out of the bottom until that bar is securely sitting on the rack. You’ll definitely need the rest because progressively fewer reps necessitate heavier loads for each set. This is total volume work- so start heavy, get heavier,
Welcome to Luke- who has just started with us at CrossFit Malibu. He began while on study abroad in Israel and has continued to do it on his own with other Pepp students. Welcome Luke! … the clean set-up position looks strong:)
Wednesday’s WOD at 7, 9, 10am and again at 4pm
15-12-9-6-3 (AHAP* each set)
Post 5 loads
*As heavy as possible
As stated pretty clearly above: it’s a heavy day. Each set heavy and about 2/3 of the way through the set there should be some soul-searching regarding how you are going to get out of “the hole” yet AGAIN! Each set should make you a bit worried about the upcoming set! IF not, it shouldn’t count… as light weights are only for warm ups today.
General Warm Up
Bike, row, run, jump rope…anything to get the heart rate up and the sweat starting. General hip warm up need not be super complicated: leg swings, air squats, some lizard lunge mobility work, glute bridges for hamstring activation and a few broad jumps for finding some power.
Specific Warm Up
It should take you about 4-5 sets of squats to set up your first “15 rep round.”
Empty barbell… for about 10-12 reps- some with pauses at the bottom. Add some load and get 5 squats and then 4-5 tempo squats- slow on the way down and fast on the way up. Two more sets increasing load: remember, the GOAL is to get warm, NOT to get fatigued. Feel out the load. THink, “Can I get this 10 times?” If yes- try it for 15! After all- this is 100% physical AND 100% mental.
Yes, this is experimental. So experiment. You might only get 12 reps of 15 on the first set… then bump up the load and with less effort get in all 12 of the second set. Some strategy can be taught… but there’s much to be figured out along the way. I suggest to NOT go out speedy through the first through reps- but hold for a solid BEAT when you are standing tall. That is a 2-3 second break while the skeleton bears some load and you get a breath to reset the midline. Be brave. Don’t be pigheaded.
Take a walk. Don’t rush home. Take a walk around the yard… or your neighborhood if you are doing this at home.