Warm-up
Spend 2 minutes in Z1
Then, 2 or 3 rounds
10 slow goblet squats with a pause
5 Samson stretches
10t goblet lunges
5 inchworms
Mobility
Front squat mobility
Strength
Front squats – one lift every 2:00
2×3, 2×2, and then 4×1; all building towards a heavy single
Really enjoying this rep scheme lately. It has proved to allow for plenty of volume for those who just want to continue to get stronger but also give those who want to work up towards a really heavy single a chance to warm up as they build.
The last couple of weeks I have used this rep scheme for both. When we used it to power clean, I worked up to a new 1RM. Using the 3’s and 2’s as a chance to really get warm and dial in my form. Starting relatively light and making much bigger jumps than I would in a regular lifting session. But last week, when we used this rep scheme in the back squat, I knew that there was no way I was PRing, so I started at a much heavier weight and made much smaller jumps in an attempt to achieve some lifting volume.
Use this session as you see fit based on how you feel and what you want to achieve.
WOD
“Leg day for DT”
3 min AMRAP
1 round of squatting “DT”
ME over the bar burpees with time remaining
Rest 1:00, x3
So 1 round of squatting “DT” is
12 hang power cleans (155/105#)(135/95#)
9 front squats
6 S2OH
If you haven’t read the blog post on scaling, you might want to look it over before you come into class today because the weight on the bar today is going to be the most important piece to approaching this WOD. If it’s too heavy, you will have to break up “DT” too much and won’t get many burpees in, especially as fatigue starts to set in during the later rounds. If you go too light, “DT” will simply be an annoying buy-in and it will just feel like you did 9 minutes of burpees.
Accessory Work
A. Murph Training
Complete a half Murph this week
1 mile run
50 pull-ups
100 push-ups
150 air squats
B. Body Building – 3 rounds, not for time
1 KB in front rack, 1 KB locked out overhead
50′ down, switch arms 50′ back
50′ front rack walking lunge
15 KB sumo deadlifts
C. Banded work – accumulate 100 each
Banded deadbugs (band around rig, held by straight arms)
Banded lat pull-downs (2 bands, one for each arm)
D. Core work – 1 round; NFT
50 sit-ups
40 hollow rocks
30 GHD sit-ups
