9/12/2017

HEAVY DAYS ARE BETTER WITH A FRIENDS

Strength/Skill

WOD WOD Scaled
Back Squat

Hang Power Clean

How to Bail from Weight

Back Squat

2-2-2-2-2

Hang Power Clean

2-2-2-2-2

Back Squat

3-3-3-3-3

Hang Power Clean

3-3-3-3-3

low weight focus on technique

Notes

  • Today we are going to dive into a heavy day of two movements: one pushing movement (back squat) and one pulling movement (hang power clean).
  • Today’s WOD can be approached in one of three ways:
    • Warm up to your first working set which should be heavy and make small incremental jumps in weight working up to a final heavy set of two in your back squat, then your power clean.
    • Warm up to your first working set and maintain the same weight across all five sets in your back squat and power clean.
    • Work at a lower weight and focus on good form and technique.
  • Devise a plan before going into your first sets.
  • If you are going heavy today you will want to take 3-5 minutes rest between sets. (WORK WITH A PARTNER)

Scaling Options:

  • Lower the weight and focus on technique

Videos:

Back Squat

Hang Power Clean

 

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