Strength WOD 1/23/14: 5×5 Back Squat – Post Loads

Rowing WOD:

Coach Pat and CFB Badass Consortium attacking push ups at Not Your Average Joe's last weekend.  Got any fun weekend plans?

Coach Pat and CFB Badass Consortium attacking push ups at Not Your Average Joe’s last weekend. Got any fun weekend plans?

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

4′ Rest

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

  • Post Splits to comments @26 and @20 for both pyramids

Strength WOD:

5 x 5 Back Squat

  • Post Loads to Comments.

Conditioning WOD:

4 RFT

400m Run

20 Wall Balls (20/14 lbs.)

10 Push Ups

  • If it’s to cold outside to run then sub a 500m row.
  • If you don’t have space for wall balls then sub DB Thrusters.
  • Post time to comments.

Today’s focus is strength.  Use the pyramids in the Rowing WOD for a good warmup and skill session to dial in ratio and control.  Then get in a couple of warmup sets and whatever mobility you need before attacking the Back Squats.  Keep your chest up, lock your breath in, and spread the floor.  Drive through those heels as you fight through the hole.  Put all of your focus and effort into your working sets to get the most out of today.  If you’ve got the time give the Conditioning WOD a shot and empty the tanks.

Have fun and go hard!

Advertisements

3 thoughts on “Strength WOD 1/23/14: 5×5 Back Squat – Post Loads

  1. Well that was an epic day. Good luck to those that give it a go. Focus on Mental Strength…
    RWOD: 3,684m, 3,726m (about 2:02avg both times)
    SWOD: 5×5 Back Squat – 155-175-185-205-215
    CWOD: 15:33 Rx (w/ 500m Row) – To Cold Outside To Run…

    Who else is game?

  2. Did the Rwod tonight:
    3911m (1:55.0 avg)
    3921m (1:54.7 avg)

    This one was like aggressive steady state….not hard, but not easy.

What do you think? Post comments here:

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s