Main – WOD
Let’s wrap up this week with a nice heavy back squat. Coming into that final stretch, 1 more week of heavy squats/lifts coming, so keep charging and hit those reps/numbers!
Squat prep (No Measure)
30 sec squat in rig (work on ankles too)
10 wall squats
30 sec T spine work
30 sec hip flexor stretch each leg
A: Back Squat (5×2)
3 Warm up sets (or at least to get up to working weight)
5×2 @ 88-90% (make all the lifts), these shouldn’t be ugly lifts, if NOT getting ROM or staying vertical, lower the weight
2-3 min rest between sets
This a heavy session here, do not rush each set, 25 minutes here.
**If you make all 10 reps easily at 90% (which shouldn’t be the case), but have more in you, you can do 1 more additional set of 2 at 90%. Only if they are all great reps for the 5×2.**
B: 7 Minutes of Muscle-Ups (AMRAP – Reps)
Ascending ladder until infinity!
Well not quite but here’s the rundown:
7 min AMRAP: 1 MU, 10 DU, 2 MU, 20 DU, 3 MU, 30 DU…..until time runs out.
Scale: 1 Dip, 10 DU, 2 Dip, 20 DU, 3 Dip, 30 DU…
If you are higher than a green band on Dips, you can also do this with Pushups. This is a good time to try to do the lower reps at a harder scale for you. Another option is jumping dips.
This one guys and gals is about being able to hit big sets when you are tired.