Skill:
3x10 - Front Squat + Review @moderate weight
Strength:
6 of 12: 20 REP Back Squat
3x5 - warm up sets, gradually building to starting weight then:
20 UB Back Squats +5# from last session
**Athletes will add 5 pounds to their last 20-rep back squat weight (55-65%[3RM] or 50-60%[1RM]). They will then perform 20 UB high bar back squats at this weight, no racking the bar. This program will run 2x per week for the next 6 weeks and athletes will be adding 5# each squat session. If an athlete missed a squat session, they should still only go up 5# and not try “catching up” by adding more weight. If there are any close fails on the 20-rep, athletes will repeat the same weight during the next squat session.
WOD:
For Time:
30/24 Cal Row
15 Wall Balls @20/14
5 Front Squats @55-65% (165/110)
30/24 Cal Row
15 Wall Balls
4 Front Squats @55-65%
30/24 Cal Row
15 Wall Balls
3, 2, 1 Front Squats @55-65% and so on -1 Front Squat each round
**Repeat from Sept 19, 2019**
NOTES: Score Time and record Front Squat weight. The front squat weight should be on the challenging side for experienced athletes.
Accessory Work:
5RFT:
15/12 Cal Bike
60 sec Bearhug Sandbag Hold (150/100)
5 Bench Press @50-60% (185/105)
NOTES: Score Time and record bench press weight. Athletes will utilize the strongman sandbags for this accessory workout or may modify this to zercher hold in the front rack a different style of sandbag.