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14th October 2018

WOD WOD, October 15, 2018

Strength Game ON
Today, the focus is pure strength. 9 sets of back squats done right should have you feeling satisfied with no urges whatsoever to tackle a conditioning piece post squats.

We will be recording total load squatted over 9 sets , plus, your heaviest set of 3 ensuring we get plenty of load through the legs as apposed to the usual handful of heavy sets when building.

Keep the depth on point always and grab a spotter if you need

Happy Monday !

Warm-up
A) Squat Flow
B) Glutes
Back Squat (Weight)
Back Squat Volume Day

E2.30 x 9 Sets :

Back Squat waves for total load

5-4-3
5-4-3
5-4-3

*Each wave should be slightly heavier then the last

2 SCORES:

*Record heavy set of 3
*Record total KG lifted across 9 sets combined

OPTIONS :

Overhead Squats
Trap Bar DL
Box Squat

Metcon (Weight)
TOTAL KG LIFTED – (9 Sets)
Metcon (Distance)
CARDIO OPTION:

Ski erg or Row

1min on
1 min off

x 10 Rounds

Core / Stability
Gymnasty Midline Finisher

Rotating EMOM x 9 Minutes

30 second x hollow hold ( or tuck )
30 Second Wall Walk into hold ( Or push Up Support )
30 Second Heavy KB Front Rack support

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