Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 RKBS
15 air squats
10 ring rows
Mobility
CFP squat mobility
Strength
Back Squat – Week 7 Day 1
1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, and 1×1@100%
Whoa boy. Full ROM. I cannot stress enough. When you are going heavy, you must focus on hitting all the performance cues. Not hitting depth in your squats defeats the purpose no matter what weight is on the bar. Everyone is spotting. Plenty of rest. You know the deal.
WOD
“Flat or sparkling”
10 min AMRAP
Increase reps by 1 each time;
1 power clean + 1 hang squat clean
1 bar facing burpee
(115/75#)(95/55#)
This one will be fun. Start with 1 power clean + hang squat clean into 1 bar facing burpee, then 2 and 2, 3 and 3. Etc. Weight should be challenging enough that singles might only be a good option after round 5.
Accessory Work
4-5 rounds
20 banded pull throughs
20 banded pull aparts
