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WOD Blog
 | Mon, Jan 23 2023 |  |
 | Gymversary: Debra(9) & O`Hagan(9) & John C(9) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3193 days ago) |
1.23.23(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 world’s greatest stretch (each side) 5 Tempo Back Squats (empty bar) 5 alt v-ups (each side) 2. Strength Prep Athletes will build to a heavy single on back squat over the course of 10 minutes. Demo the proper technique of bailing from a back squat by dropping the bar backward and hopping forward simultaneously. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their chest tall, feet (all toes) remain in contact with the floor, and a solid/stable core. 3. Workout Prep 1 set 100m Row (workout pace) 5 Air Squats Strength Back Squat 1x1 Build to a heavy single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout For Time: 500m Row 50 Air Squats -rest 1:00- 500m Row 50 Wall Balls (20/14 (10) -rest 2:00- 500m Row 50 Wall Balls -rest 3:00- 5 Sets 250 Row -rest :30 b/t sets- Target time each set: sub 4 minutes Time cap: 6minutes Mobility 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) |
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