Monday Squatalotta

September 30, 2019

 

 

 

Hey gang, short one tonight!  We are coming up to the Open (it's next week!!) but we still want to gain whole body strength... so we're hitting some back squats early this week.

 

You'll be working from your best weight in the CF Total that you did last week, so come in with your target number in mind.  

 

We're pairing the back squats with some HSPU reps (or some progression thereof) to get a bit of skill work mixed in.  Work with your coach to determine what progression you want/need to work on!

 

Keep fit and have fun

 

Cam

 

TRAINING MONDAY

 

 

WARM UP:  5 min AMRAP of  - 5 goblet squats, 7 pushups, 9 double crunch or HKR

 

 

STRENGTH:  Back Squat 6 x 2 @ 75-80% of 1rm alternated E2M with HSPU (kip or strict) 6 x 5-10 reps

 

- work with your coach to find a good HSPU progression.  Kipping HSPU are the more efficient in larger chunks (like we might see in the Open) but strict is generally safer and will help you build towards a strong kip later on

 

 

WOD:

 

A quick hit this one - start fast and focus on accuracy and speed on the DB snatch (switch in the air!) while maintaining pace on the assault bike.  

 

Rx: 

100 double unders, then: 

 

21-15-9 of DB Snatch @ 35/50 and Assault Bike Cals

 

then 100 double unders. 

 

Ladies do 15-10-5 cals on bike.

 

FG2:  10 doubles, 90 singles, DB 25/40

 

FG1:  single skips, scale DB weight as needed

 

CP1: 40/55

 

CP2: 50/70

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