Warm-Up(0:00 – 15:00)
Mobility: Dragon pose 2:00/side
10 Step Through/Front to Back Lunge
15 Banded Good Mornings
Strength(15:00 – 35:00)
Congratulations to all those that hit a new Back Squat PR last week!
This week we’ll be taking a “de-load” week and focusing on some accessory skill work. We’ll start our strength specific program back up next week with a similar “Texas-like” method to increase that front squat. Similar to the Back Squats, we’ll do a 4 Rep Max Front Squat on Mondays, and a 4×4 at 90% on Fridays. After four weeks, we’ll switch to a 2 Rep Max on Mondays, and a 4×2 at 90% on Fridays for another four weeks, with a “test” week scheduled for week 9.
Today’s strength piece:
Front Rack Lunges: 5×8 (4/leg) from the rack. Something heavy but manageable with perfect form (no midline caving forward and no collapsing on the knee).
WOD(40:00 – 55:00) Strict Time Cap of 15:00
25 DB Deadlifts
15 DB Power Cleans
40 Burpees over the bar
25 Deadlifts 225/155lbs
15 Power Cleans 185/125lbs
Option 2: Deadlift at 185/125lbs and Power Cleans at 135/95lbs
40 Bar facing burpees
25 Deadlifts 245/175lbs
15 Power Cleans 205/145lbs
Optional Workouts of the Week
Hang Power Cleans 155/105lbs
16/12 Cal Ski
8 Alternating DB Snatch 50/35lbs
2 Rope Climbs