Again squats are a good way to finish the week.
• Teaching Notes
We’re tackling our Again Squat development in the present day with the objective of accelerating our weights from Week 1’s 5×5 and now difficult that loading to 80% for 5s. It will permit a pleasant gradual development and assist us construct as we transfer into the next week the place we are going to take issues again down by way of quantity, however nonetheless contact on the hundreds. After hitting our 5×5 Again Squat, we’re tackling a difficult 15:00 EMOM that actually hits us like an Open WOD that we tackled a pair years in the past with the Wall Walks and Double Unders. This time round we’re difficult midline and shoulder stamina a bit extra by including within the Dumbbell Entrance Squat to create a bit of break between the Wall Walks and Double Unders. The addition of this within the AMRAP would require extra bracing and the concentrate on sustaining a high quality upright place all through the motion. The main target right here shall be to take care of as near 4 Wall Walks a minute, preserve about 20 Entrance Squats / minute and preserve to about 75 double unders a minute. This leads us to the main target of with the ability to full 3 rounds right here by round that 12 minute mark after which these with the upper ability degree, the chance to have the ability to deal with Handstand Walks in spherical 4. A observe although, that this shall be beneath important fatigue and current an enormous problem for those who get there. In any other case you’ll be able to have athletes proceed the AMRAP and stick with the ten Wall Walks.
energy:
Each 2 minutes for 10 minutes.
5 Again Squats, decide load
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%
metcon: “Blooper”
As many reps as doable in 15 minutes of:
10 Wall Walks
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
10 Wall Walks
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
10 Wall Walks
30 Dumbbell Squats, 50/35 lbs
120 Double Underneath
Handstand Stroll, 100 ft
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
Handstand Stroll, 100 ft
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
Handstand Stroll, 100 ft
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
Handstand Stroll, 100 ft
30 Dumbbell Squats, 50/35 lbs
120 Double Unders
equipment:
5 rounds for high quality of:
Farmers Carry, decide load, 100 ft
Sandbag Carry, decide load, 100 ft
Weighted Plank Maintain, decide load, 45 secs
GHD Supine Maintain, 20 secs
