Wednesday 21 June 2017:
Trainer led warm-up and assistance – 10 minutes
Back squat. After 1-2 warm-up sets….
- Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65% of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in May for these sets.
- 50 wall balls (20/14)
· 50 Russian KB swings (1.5/1.0)
- 50 air squats
Rest 4 minutes (on a clock)
WOD2 (in teams of two, for time)
- 4 x 400m run (one athlete runs while the other athlete rests)
- 4 x 200m run (one athlete runs while the other athlete rests)