Skill

Back squat
7-7-7

Today we’re performing 3 sets of 7 Squats working up to a heavy set. 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 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

10 Rounds of

20 seconds of push press 115/85 lb
10 seconds rest
20 seconds of double unders
10 seconds rest

Workout notes

Today’s interval style workout is a total of ten minutes long.  You will have twenty rounds total of twenty seconds work and ten seconds rest alternating between two movements. Your score will be the total number of repetitions you complete in your ten opportunities with both movements.  Scale the barbell load to a weight you could work for most of the twenty seconds if not more while fresh.  You will want to be able to knock out large sets for each of your ten rounds and work for most of the twenty seconds.  During the even intervals complete as many double unders as possible. If you are still working on mastering the movement this would be a great opportunity to practice the skill!