WOD NOTES
Today’s squats should be at a RPE (rate of perceived exertion) of 75 – 85% effort.
A specific load is not required. It’s more important that you learn what the appropriate loading should be based on your overall “feeling” of intensity.
This effort should allow the best position possible for all reps and sets. If your position/technique suffers then the intensity or load is too high.
Sled loading is based on the same effort.
The drag will be walking backwards slowly to feel the glutes and quads firing.
Go heavy and feel the burn.
Fitness and Performance
Dynamic prep
Russian baby maker x 6
Band hip flexor release x 2 minutes per side
Band hip thrust x 12 reps
5 sets of complex
Back Squats 5-5-3-3-3
(3 sec pause at bottom)
Reverse sled drag 2-2-2-2-2
Rest 3 minutes
Sport
5 sets of complex
Panda pull + Power Snatch + Hang Snatch
Increase loading over last week if possible?
Build up to Heavy 5 Pendlay Row
Then…
2 back off sets @80-75%
Conditioning
4 RFT
400 m row
10 bar facing burpees
8 front Squats 155/105 (no rack)
Accessory
3 sets
Heavy band lat pull downs x 15
Band reverse fly’s x 12
Alt. DB Biceps curl x 10 each
