WOD – Tue, Sep 23
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 bike or row
2 rounds:
- 5 wall-facing squats
- 10 single leg glute bridges (each)
- 5 broad jumps (build distance each jump)
- 10 band pull-aparts
- :20 ankle stretch each side (Don’t like this video?)
Specific Warm-Up (8:00–18:00)
Build to opening working set for back squat (Focus on foot position, bracing, breathing and quality reps)
3 reps @ 50%, 65%, 75%, 80%
Back Squat (Weight)
Max Load Strength Test
(20:00–41:00)
Back Squat – Heavy Triple
Every 3:00 x 7 sets:
3 Back Squats @ as heavy as possible across sets
Finisher (Checkmark)
(43:00–50:00)
3 rounds NFT:
- 10 S.A. KB swings (low load)
- 10 alternating supermans each side (opposite arm lifts as opp. Leg lifts)
5 hip down push up
Cool Down (Checkmark)
(50:00–60:00)
- :30 pigeon pose
- :30 hamstring banded stretch
- :30 foam roll quads
Pure strength focus. Lift as heavy as possible across working sets. Today has a unique challenge attached if you were present yesterday and started the week with intensity! Take heart, it is on purpose. We want strength, but we also need strength under fatigue and to train it elicits a different response and more physical resilience than always training “strength” when we have fresh legs. Let’s see what you’ve got!