Mobility WOD - Squat Cycle 2
(A) BACK SQUAT -
1x10 @ 60% - 1x8 @ 65% - 1x8 @ 70% - 1x8 @ 75%
FRONT SQUAT -
1x5 @ 60% - 2x5 @ 70% (Slow down & Fast Up on front squats)
(B) SNATCH BALANCE
5 Sets of 2 reps AHAP (Perform 5x5 of OHS if OHS Is weak)
(C) 4 rounds Max D/U 1min 30 second Transition Max C2B Pullups 1min 1min recovery before next round
Scoring-Max Reps Running Total
*Athlete A performs max rep D/U whilst Athlete B performs max rep C2B pull-ups. After 1min there is a 30second transition for both Athletes to swap elements. This pattern continues until all 4 rounds are completed
This is going to be an awesome strength program
ReplyDeleteBack's :- 85,92,100,105kg
Fronts's :- 70,80,80kg
Snatch Bakance :- 40,50,50,60,60kg
WOD :- 208DU, 56C2B.
(A) Back squats- 60, 65, 70 75
ReplyDeleteFront Squats- 42, 49, 49
(B) 20, 20, 33.2, 38.2
(C) WOD - total score 230
A) Back Squat
ReplyDelete10 @ 72.6kg
8 @ 78.6kg
8 @ 84.7kg
8 @ 90.7kg
Front Squat
5 @ 57kg
5 @ 66.5kg
5 @ 66.5kg
C) WOD 199 reps (New D/U PB of 35 reps unbroken)
Nothing like pressure from the youth group.