Warm-Up:
WOD prep:
Prep the back squat
WOD:
Back Squat Waves On the 2 minutes.
Wave 1: 6 Reps 65-70%
Wave 2: 4 Reps 70-75%
Wave 3: 2 Reps 75-80%
3 Minutes Rest
Wave 4: 6 Reps 70-75%
Wave 5: 4 Reps 75-80%
Wave 6: 2 Reps 85-90%
3 Minutes Rest
Wave 7: 6 Reps 75-80%
Wave 8: 4 Reps 80-85%
Set 9: 2 Reps 90-95%
*For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set of 3 waves, rest for 3 minutes.
For newer athletes start with a barbell and for 5 to 10lb increases for each wave. Ask a coach for help in adjusting loads if needed.
Post WOD:
Agile 8
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Home WOD. 5rds 5 min AMRAP. One minute rest between rds. Partner WOD with ML. One person rows 250m other works.
Rd 1. Med ball sit-ups (20/12)
Rd 2. Shoulder taps
Rd 3. Toes to plate. (35/15)
Rd 4. Plate hops
Rd 5. Mountain climbers.
Lost track of counts.
Back Squat Waves: 105-145
Waves 1-3: 105#/115#/125#
Waves 4-6: 115#/125#/135#
Waves 7-9: 125#/135#/145#
Going into today, I did not know my 1RM for back squat. Based on my previous back squat of 2@125# from Nov. 20 and 1@135# front squat from Dec. 11, John suggested I plan today assuming a back squat 1RM of 150#. I tended toward the heavier side of the weight ranges and succeeded at all my sets. Wave 7 was the hardest for me. Thanks John for the good recommendation this morning!
🙌
Back Squat Waves: Wave 1: 105,115,120 | Wave 2: 115,120,130 | Wave 3: 120,130,140 (Based on a 150# 1RM)
A great opportunity to focus on strength! Fun to work in the corner with Becka and Matt…they also doubled as butt-watchers 🙂 Also had fun playing limbo (without bending at all) with Matt’s bar. Thanks Frozen – this was a fantastic workout!!
Wave 1-3 – #170/#185/#195
Wave 4-6 – #185/#195/#210
Wave 7-9 – #195/#210/#230
Back Squat Waves with Jackie: 50-75#
Wave 1: 50, 55, 60
Wave 2: 55, 60, 65
Wave 3: 65. 70, 75 (or something close to these numbers!)
We went light to protect the knees and focus on form. Fun workout!