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Squat Waves

BACK SQUAT WAVES

Squat Waves – Week #2
Every 3min for 27min

Wave #1

Set #1 – 6 Back Squats @ 67% of 1RM Back Squat

Set #2 – 4 Back Squats @ 72% of 1RM Back Squat

Set #3 – 2 Back Squats @ 77% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 72% of 1RM Back Squat

Set #5 – 4 Back Squats @ 77% of 1RM Back Squat

Set #6 – 2 Back Squats @ 82% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 77% of 1RM Back Squat

Set #8 – 4 Back Squats @ 82% of 1RM Back Squat

Set #9 – 2 Back Squats @ 87% of 1RM Back Squat

BODY ARMOR

Move through this with a purpose. These are not traditional conditioning sets, but the value lies in our approach to these sets – not just moving through them. Let’s make ourselves work.

3 Giant Sets:
10 Push Ups *can stack plates to increase difficulty.
30s Max Double-Unders
10 Deadlifts
30s Max Double-Unders
20 Dumbbell Bent Over Rows, 10 each side (Video)

On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. Rest as needed between sets, but aim to not exceed more than 2:00. On the weight selections – we are looking for a moderate load – something we can cycle unbroken on all three rounds, but challenging. Free to climb in weight between rounds, but technique is far more important here than loading.

RECOVERY
3 Rounds, Not For Time:
30 Band Pull-Aparts (Video)
10-15 Second L-Sit off Pull-Up Bar (Video)

Progressions for the L-Sit:
1) Knees up and legs bent at 90 degrees
2) Knees up and legs bent at 45 degrees, or starting to extend away from the body
Choose a level that we can hold for 20 seconds unbroken on the first round, and we will build upon this in future sessions.

 

 

 

 

Melinda MettenSquat Waves

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