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Squat Waves – Week #4

Squat Waves – Week #4
Each set to be completed “On the 3:00”:
Building upon last week, with our final iteration with this repetition scheme.

Wave #1

Set #1 – 6 Back Squats @ 71% of 1RM Back Squat

Set #2 – 4 Back Squats @ 76% of 1RM Back Squat

Set #3 – 2 Back Squats @ 81% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 76% of 1RM Back Squat

Set #5 – 4 Back Squats @ 81% of 1RM Back Squat

Set #6 – 2 Back Squats @ 86% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 81% of 1RM Back Squat

Set #8 – 4 Back Squats @ 86% of 1RM Back Squat

Set #9 – 2 Back Squats @ 91% of 1RM Back Squat

 

RECOVERY
3 “Giant” Sets:
100m Overhead Kettlebell Carry* (Video)
10 Barbell
Rows (EMPTY BAR)
50 Band Pull-Aparts (
Video)
Rest 2:00 between rounds.

*Overhead Kettlebell Carry
Change arms after 50m. Left arm going out, right arm coming back.
Athlete’s choice on loading, but we are looking to maintain a locked out elbow (to the best of our abilities) with the loading directly overhead. If our technique isn’t excellent here, it’s best to move with a lighter load to start to ingrain the best movement patterns we can find here.

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