A) Strength Training
Back Squats
5 x 5 @ 65%
B) Accessory Work - Upper Body
5 x 10 HAP (superset)
- DB Bench Press
- Bent Over DB Flys
C) Conditioning
AMRAP 14
- 15 Pull Ups
- 15 DB Snatches (45/30)
- 15 Front Squats (115/80)
- WOD BREAKDOWN -
A) Use no more than 65% today - even if it feels too light. Also, remember when we were doing those pause back squats??? I want everyone to remember how low you were able to get during those, and achieve that same depth today and every time we squat. Just no pause.
B) Who doesn't love a little bodybuilding pump to help us walk around the rest of the day feeling totally jacked? Rest no more than :90 between each set. Also, these are supersets, which means go from the DB bench immediately into the flys. Then rest your :90.
C) If you plan on scaling the pull ups, I would recommend doing ring rows or maybe setting a barbell up to do the pull ups from the seated position. Jumping pull ups will tax our legs like crazy when paired up with those front squats.
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