Skill

Back Squat
4-4-4-4-4

Today we’re performing 5 sets of 4 squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70-80% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

5 rounds with 1 minute on each staton

Push-ups
Two arm dumbbell step overs 50/35 lb 24/20″

Workout notes

This workout will be scored by the total number of reps you complete after working at each station five times.   You will have five opportunities to accumulate reps by performing push-ups at one station and two arm weighted step overs in the next station.  During the the step overs carry the dumbbells at your side, suitcase style.  With both dumbbells in tow the “Rx” load is on the heavier side so test out the movement with a few reps to make sure you can quickly complete reps during the five minutes of work.  There is no scheduled rest in today’s workout so plan your rest and transitions out to allow you to get the most work done.