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SQUATS & BLITZEN

STAMINA SQUAT

On the 90 Seconds x 6 Sets:
1 Front Squat + 3 Back Squats

  • Working loads use our estimated 1RM Front Squat, for *both* movements.
  • At the start of each set, always taken from a rack, complete 1 front squat.
  • Immediately place the bar into the rack and change to the back squat, for the following 3 repetitions. There is no scheduled rest between the front and back aside from changing positions in the rack.

(Week 5)

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

Blitzen
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
OPEN & PERFORMANCE – as written

FITNESS – (75/55)

UPPER BODY SCALING – Bike (arms if tolerated) – Front Squats

LOWER BODY SCALING – BIke (arms only) – Strict Press

Larger sets of the thrusters vs faster pace on the rower will pay off however, the row is not a joy-ride. There is a balance to find in today’s workout, play to your strengths.

MIDLINE/RECOVERY

3 Rounds:
10 Barbell Rollouts (Video)
20 Glute Bridges (Video)
30 Second GHD Supine Hold (Video)
30 Second Superman Hold (Video)
Rest 2 minutes between sets.

Sets of the static holds do not need to be unbroken.

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