September 19th, 2017

Lift
Overload Box Squats
7 x 2 @105% of 1 rm back squat @24/20"
3 x 2 Back squat @90%
*between movements complete 5 bulgarian split squats each side @53/35#
**Focus on staying tight throughout and trying not to relax onto the box. Maintain tension throughout.

Wod
35-25-15
Thrusters @75/55#
15-15-15
Cals on the bike
**Nowhere to hide on this WOD, pace is go and the goal is to move fast and fluidly throughout

Skill
50 Toes to bar for quality
**Each rep work on the efficiency, do sets to minimize the distance traveled and maximize the musculature used

Endurance
6 x 45 second bike 1:15 second rest
**Goal is to hold a pace as long as possible try to have all sets be within 4 calories

Connor MartinComment