Wednesday Back Squats & Back To Basics

OK, friends… the intensity and volume of the Open is now behind us. We spent Monday and Tuesday doing some fun workouts focused on upper push-pull and lower body recovery of sorts (120 wall balls, yuck), so now we dive back into some squat strength work with the return of our 5s and drop sets. Wednesday offers us a simple, yet effective 3-part stimulus to control intensity (nothing crazy here, folks!), get the blood flowing, allow some upper body recovery, and enable those feeling strong and moving well to go heavy-ish below parallel and with the hang power cleans.

The intensity will ramp back up mindfully as we head into the latter half of the week. Let’s go!

WOD For 11-13-19:

On a Running Clock…

A) At 0:00

800m Run:

“You Pick The Pace”

B) From 5:00 - 20:00

Back Squat:

Establish a Heavy Set of 5 (not a 5RM), then…

2 “Drop” Sets of:

1 x 5 @ 85% of top set

1 x 5 @ 80% of top set

If you feel good then add to your top set from 10-28-19.

C) From 22:00 - 32:00

Hang Power Clean:

10 Minutes To Build to a Heavy Triple (not a 3RM)