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Workout of the Day – Monday May 13th, 2019 “Wall Street”

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Strength

Back Squat

7 Sets:

1 Tempo Back Squat*

*7 seconds down, 3 second pause in bottom, stand.

Set #1 – 58%

Set #2 – 60%

Set #3 – 62%

Set #4 – 64%

Set #5 – 66%

Set #6 – 68%

Set #7 – 70%

Rest :60 between sets

Squat Therapy (No Measure)

2 x :30-60s Back Squat Hold (135/95)

In the bottom of our squat, we are looking to hold an active position under load. Step out to our regular squat stance, with the next aim being to find the bottom of the squat *with the best active position*.

What is far more important than loading here is the positioning on the bar. After each time duration, stand and return the bar to the rack.

Not for score, but for quality.

Metcon

Wall Street (Time)

3 Rounds:

800m Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14) Females to 9′