14th October 2018
WOD WOD, October 15, 2018
Strength Game ON
Warm-up
A) Squat Flow
B) Glutes
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
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 !