Mobility WOD-Squat Cycle 1
BACK SQUAT
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%
Before You Squat: Physical & Mental Preparation - From Catalyst Athletics
(B) 5 Rnds for total run time & total reps
Sprint 200m
ME UB Thrusters 60/43
*Pick Bar up within 20sec of completing run
NEW CYCLE MONDAY
I'll endevour to get a short post regarding the next cycle by tomorrow. There's plenty of fun stuff planned to improve the Classic Oly lifts & to also get as strong as a Lumberjack with a new Squat program.
A)HCD+C 50kg
ReplyDeleteBack squat @ 65,75,81,86 kg
Fitted in my 70 ring dips (red band) in between sets. 7 x10 reps
B) HC suggested Rx as a Thruster /Rower ladder
progression thruster increase each round.
5,6,7,8,9 @ 30kg (aim: to improve form and tempo) Rower: max distance for 10 pulls.
Best round was last, 159m @ 8 setting.
Enjoyed todays WOD. legs are jelly from this week though.
I came across this today and thought this very old saying appropriate to learning new skills and re-discovering old ones.
ReplyDelete"The man of virtue makes the difficulty to be overcome his first business, and success only a subsequent consideration."
Confucius
Prcticed Clean Halting Deadlifts + Clean today. Great to get into the finerpoints of lifts nowadays. Thanks Glenn.
ReplyDelete(A) CHD with just the bar then Back Squat working off 155kg. 93, 108, 116, 124. Performed max rep TTB in between sets. 13, 14, 14,14
ReplyDelete(B) Subbed part B for Rowing WOD 3. Max Effort row. Row as fast as you can. When your 500m split time diminishes stop and rest for 3mins x 5 sets with Ring Dips in between sets 8, 8, 5, 4, 5. Finished with Tabata Pushups.
(A) HCD & C - worked up to 30kg
ReplyDeleteBack squats - 55,60,65,70
(B) 200m sprints - 4:09 & thrusters (35kg) - 8,7,5,3,6
Back squat 42 49 52.5 56
ReplyDeleteWOD 200row thrusters 33k
4 5 6 6 5