Warmup

2 Sets

5 Inchworms Video

10 PVC Overhead Squats

200 Meter Row /10 cal ass

30 Second Hollow Hold Click Here

Silverback Primer

2  Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats  (5/Side)

8 Pausing Frog Bridges

STIMULUS

• This is our final iteration for this series, aiming to improve from last week

• When we say improve, this translates to improved mechanics

• If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement

Click Here For Demo Video

STRENGTH

Back Squat

Heavy Set of 5

STIMULUS

• Looking to establish a new 5RM Back Squat today

• Compare your scores to the last time we did this on Novemeber 25, 2019

• Complete the warmup sets listed below before building to your heavy set of 5

MOVEMENT PREP

Warmup Sets

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

MAX SET OF 5

Oh squat warmup

Overhead Squat Complex

3 Sets:

1 Pausing Overhead Squat (3 Seconds in Bottom)

2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat

Set 2: 66% of 1RM Overhead Squat

Set 3: 70% of 1RM Overhead Squat

WOD

Gym class

“Pins and Needles”

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

QUALIFIER

“Pins and Needles”

7 Rounds:

5 Strict Chest to Bar Pull-ups

6 Overhead Squats (115/85)

7 Power Cleans (115/85)