(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 Bosu squats, 5 BB back squats, Ball mash (hips and glutes), 5 BB back squats, Ball mash (upper back)
SOD
Back Squat
Set 1 – 40% x 4 reps
Set 2 – 50% x 3 reps
Set 3 – 60-65% x 2 reps
Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
Set 5 – 85% x 1 rep
Set 6 – 90% x 1 rep
Set 7 – 95% x 1 rep
Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.
WOD
Mobility Alternating Tabatas (27 sec stretch / 3 sec to switch legs)
Follow this order for 2 rounds.
L leg Piegon, R leg Pigeon, L leg Couch, R leg Couch, L leg Fig 4, R leg Fig 4
