Strength

Back Squat 10-10-10-10-10

Today we’re performing 5 sets of 10 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% 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

AMRAP in 12 Minutes
10-15-20-25-30 …
Burpee jumping to a plate (45# or equivalent)

Run 200M after every round

Workout notes: Even the simple movements have technique to work on!  For this workout we have burpees and running.  Focus on being explosive off of the ground by performing a quality press off of the ground and spring up into your jumping position.  The workout starts with 10 burpees and increases by 5 reps every round. After each round run down to the wall and back.  Accumulate as many reps as possible in that time. Your score with be the last round you completed plus any additional burpees and running in the next round.  If you completed the round of 25 and completed 5 burpees in the round of 30, your score would be 25+5.