11/18/2013

17
Nov

11/18/2013

Strength
1a. Back Squat
5×3
Find 3RM heavier than 10/28

1b. Strict Pull Ups
5x max reps

Conditioning
Open WOD 11.4

10m AMRAP
60 Over-bar Burpees
30 Overhead Squats (120/90)
10 Muscle Ups

Today is week 5 of our 9 week Back Squat cycle. After warming up, work up to your heaviest set of 3 for the day. Ideally, you will squat more today than you did on 10/28. Complete 5 rounds of max Strict Pull Ups between Back Squat sets. If you can’t do Strict Pull Ups, complete 3-5 Negative Pull Ups or 8-10 Ring Rows each round.

The conditioning is a tough workout – this is an open workout from 2011. Start with 60 over-the-bar Burpees. Move in to 30 OHS, then 10 Muscle Ups. Scale the OHS weight as needed. Progression for Muscle Ups is Muscle Ups > Jumping Muscle Ups > then either additional Strict Pull Ups or Strict Dips, whichever is a bigger weakness for you.

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