WORKOUT OF THE DAY, JANUARY 9TH 2019


Published January 8, 2019


STRENGTH:

#front squats

On the 1:30 x 7 Sets:

1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex

WOD:

#satans whiskers

3 Rounds:

10 CTB Pull-Ups (Scale to Pullups or Ring Rows)

10 Front Squats (185/135)*

10 Barbell-Facing Burpees

*Stimulus wise, we are looking for a front squat loading that we are confident we could complete for 15+ repetitions unbroken, when fresh.

CASHOUT:

#body armor

1-3 "Giant" Sets:

8 Sumo Deadlifts - Video 
8 Kneeling Unilateral Press, each side - Video
25 Banded Good Mornings - Video 
50' Single Overhead Carry, each side - Video 
Rest 2:00 between sets.

Athletes are free to build in loading across all three rounds, with the intentions being that each set is completed not only unbroken, but completed with excellent technique.

 


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