*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.
1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.- 205, 220, 235, 250
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.- 155, 165x3
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.- 155, 165x3
Skill
10 minute practice: Ring HSPU.- got my first ring HSPU tonight, ended up getting 3 in a row! Thanks to Josie Parsons for the coaching tips!
Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.Conditioning
10 Rope Climbs 15′
75 Burpees
Row 500m
For time.
-9:25
Notes: Burpees should be finished in a COMPLETELY vertical position with hips completely open and arms completely extended overhead while clapping. There is no height standard for the jump, but both feet must clearly leave the floor. Again, use a judge if necessary.MWOD 11/365-
http://www.mobilitywod.com/2010/09/stronger-than-diane-goddess-of-squat.html
-Good stuff! Been incorporating alot of the stretches and band work into warm ups each day, feeling much looser and able to keep feet pointed forward in squats.
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