Warm-up
Spend 2 minutes in Z1
Spend 10 minutes having fun, coaches choice.
Mobility
Front squat prep – ankles, front rack and quads
Strength
8 min EMOM
Complete 3 fronts squats @70% with a :02 pause in the hole
Pause squats are so important for two reasons.
1. Because of the pause, the bounce is taken completely out of the movement requiring a tremendous amount of force to be applied to get the weight moving again. This will help you develop strength in full ROM especially out of the hole.
2. The pause will make lifting your normal percentages much, much harder. Meaning we can get strong by lifting a lot less weight. Less volume means less stress on your body and lowers the recovery time. Understanding that, do not feel bad when you have to stop 20, 30 maybe even 40lbs under your normal 3RM.
WOD
“Thunder Buddy”
4 rounds
400m run
30 KBS (70/53#)(53/35#)
30 sit-ups
Aerobic capacity at its finest. Who can go the whole 4 rounds without a rest and demonstrate a true understanding of the stimulus and how to pace appropriately.
Accessory Work
Banded leg curls – accumulate 100e
Banded wood choppers – accumulate 100t
