Heavy Squats and Plate Drops
Friday Saturday bring us to a pretty unique workout - a combo of 3 rep heavy squats INSIDE of a metcon! The goal for this wod is to challenge yourself with the weight so that you have to pause and think a few seconds before starting your set. If the weight is too light, you won't get the strength effect from the workout that we are looking for. Keep in mind also that you'll be breathing hard and generally fatigued, so don't go for a new 3 rm!!
We've got a "fun" little warm up wod too for you prior to the heavy stuff to make sure you're fully firing on all cylinders. One of the movements is strict press, so in this case, maybe err on the side of a bit lighter weight so that you can sustain your efforts through the rounds. Strict press dies fast!
Regarding plate drops in the gym, it is time that we move to fully avoid dropping the 10's and 15's. They are beginning to show some serious wear in some cases and with a virtually worldwide shortage of plates, we can't restock if they break!
So please don't drop the 10 or 15lb plates unless you are in danger! If you're just tired but can return the plates to the floor, please do so, they will last a LOT longer.
That's it gang, have fun with the wod!!
TRAINING FRIDAY SATURDAY
3 rounds -
3 reps per side of lying torso rotation
9 plate floor to overheads
12 reverse lunge
WARM UP WOD
Every 1 min for 6 mins do: 5 Strict Press, 95/65 lbs 12 Air Squats
YES! This means that you do BOTH movements inside the minute. Be snappy on those squats to get them done in time
Complete as many rounds as possible in 12 mins of:
3 Back Squats, 225/155 lbs
12 Dumbbell Hang Power Snatches, 50/35 lbs
48 Double Unders
Scale the back squat to be about 70% of max... so it should be tough but maintainable!
FG2: 125/185 FG1: 105/155 CP1: 175/265 CP2: 195/295
DB hang power snatches are total reps, can break up reps how you like but get 6/side
Can do single unders for double skipping reps or jumping jacks for 24 reps to scale