Monday 20121022 Workouts

Posted: October 21, 2012 by totactfit01 in Uncategorized

OPEN:

Strength:

Back Squat  5,3,2,

Focus: Absolute Strength.  This means getting the most force out of a single effort.  Meaning your set of 2 should be your NEW 2 rep Max.  And, (IMPORTANT NOTE!!!) make sure you keep track of this weight, as you will need it later this week.

Picture courtesy of Mobility WOD.  K-Starr showing proper positioning in the Back Squat.  Notice the good lumbar curve, feet firmly attached to the ground and slightly pointing out, knees tracking over the toes, elbows high enough to not overly pinch the wrists, and neutral head position. 

3 Min rest between sets

So, as soon as you rack the weight, look up at the clock.  You WILL start the next set EXACTLY 3 minutes later.

Post weight from 2 rep set to comments/www.logwod.com

WOD:

For Time:

50 Alternating reverse lunge w/ Front rack (135/95)

50m Bear Crawl

50 Ab-mat sit-ups

50 Alternating reverse lunge w/ Front rack (135/95)

Post time to comments/www.logwod.com

Video courtesy of EricCressey.com.  For the lunges, you’ll take the bar out of rack in the front squat rack position.  Unlike in the video, you’ll alternate legs every rep.

Cash Out:

5 rounds of 1min AMRAP of Rev Hyper Extensions

COMP:

Strength:

-Weighted Pull-up 5,3,2, drop back to 5rep weight and go to failure

-Back Squat  5,3,2, drop back to 5rep weight and go to failure

3 min rest between sets

Post weight from 2 rep set of both lifts to comments/www.logwod.com

Post reps from last set/thoughts of how that set went, to comments

WOD:

For Time:

50 Alternating reverse lunge w/ Front rack (135/95)

50m Bear Crawl

50 GHD’s

50 Alternating reverse lunge w/ Front rack (135/95)

50 Body Weight Back Squats

Post time to comments/www.logwod.com

Cash Out:

5 rounds of 1min AMRAP

-KB Sit-up

-Rev Hyper Extensions

Comments
  1. […] Back Squat 5,3,2  (Go at least 5# heavier the 22Oct) […]

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