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#3419 – Wednesday 7/31

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Wednesday 7/31/19

WOD Breakdown

ATHLETE GOAL – Athletes should working on setting up for the attempts they will take as if they were building up with a 1RM. We want confident back squats with no misses today. Set a goal for next week’s 5×1 across.

STIMULUS
Our Strength today is going to be a longer duration of weightlifting with moderate to heavy loading. We are taking the tempo out and athletes are priming their bodies and setting up for a 1RM that you will be seeing soon.

Our workout today is going to be pure speed of weightlifting and gymnastics. The loading is light to moderate in this very short duration. Athletes should be sprinting and aiming for unbroken reps. This is going to burn the legs and challenge the upper back to keep a tight hold on the DB in the front rack position.


STRENGTH
5-5-3-3-1-1

Back Squat
Rest 2:00 b/t Sets

*Week 5 of Squat Cycle.  Deload week and set-up week.
Goal is intentional building toward Moderate-Heavy single…no missed reps

5-5 – Moderate
3-3 – Moderate-Heavy
1-1 – Moderate-Heavy+


NCFIT BENCHMARK WORKOUT
“SPEED DEMON”

3 ROUNDS FOR TIME

30 Single DB Front Squat 35/25#
30 Up-Downs

Hard Cap 10:00