Warm-up
Spend 2 minutes in Z1
Then, 3 rounds w/a barbell
10 squats
10 deadlifts
5 inchworms
Mobility
The Port squat mobility series
Strength
A. Back squat – 3×8*; must be heavy and must be across. The last set is an AMRAP, but you must hit 8 or more reps, if you cannot, you used a weight that was too heavy and need to go down for next week.
B. Warm up the front squat for the WOD.
C. Bar muscle ups and progressions
We will be starting a little back squat strength cycle. This one is going to be a little bit different because it is going to be done off of effort and not percentages. Each week, the harder you work, the more you are going to get out of it. But do not make big jumps week to week, try to follow the guidelines and use Wodify to track everything.
In the beginning weeks, you will be required to complete 3 sets of 8 with the last set being a test set. You will need to hit 8 or more reps to continue to lift in 8’s If you fail to hold your sets across, your reps scheme will change. Each week you should be adding 5 to 10# to your bar, working towards harder and harder sessions.
WOD
“Flashing Lights”
9.7.5.3
Front squat (205/125#)(185/105#)
Bar muscle up
Heavy, fast and high skill. Front squats are from the floor unless it is a major limiting factor. Then you can pull from the rack. This is supposed to be done in less than 10 minutes. So plan and scale accordingly. Start hot and finish only slightly less hot.
Accessory Work
Banded leg ext. – accumulate 100t
Hollow hold – accumulate 3:00
