Skill

Back Squat

7-7-7

Today we’re performing 3 sets of 7 Squats working up to a moderate set of squats. This rep range may be 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% range would be appropriate for more experienced 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 during their sets.

WOD

for time

10-1
Burpees
1-10
Power cleans 135/95 lb

Workout notes

Today’s workout is a short workout with a weightlifting and a bodyweight movement. We have a total of fifty-five reps of each movement.  Each round has eleven reps starting with ten burpees and one clean.  The burpees will descend in number in each round and the cleans will ascend until your last round has one burpee and ten power cleans.  The workout is front loaded with burpees so start out in those first few rounds at a sustainable pace so you can keep the intensity high for the entire workout.