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DESCRIPTION

This is a Heavy Day. You can choose to do the endurance WOD “Boat Shoes” instead. The warm up and movement prep will geared to the Hang Squat Clean

Category: Heavy.

Goal: To lift as heavy as possible with sound mechanics. Increase loads every set. Critical squat points of performance include a neutral spine, heels on the ground, knees in line with the toes, full depth, and elbows high!

Score: Log all lifts. Score is heaviest set.

HANG SQUAT CLEAN

We set-up anywhere between the hip and the knee, typically a “mid-thigh” position, jump tall and land small. This is a fast movement and requires a lot of timing and SPEED. Today, we have 5 sets of 3 reps, which will allow for a significant amount of weight. Put mechanics of the lift first, then add more load when appropriate. If we are still working on speed and positioning, up the repetitions to 5 sets of 5 or pause at the bottom of the Squat for :3 before standing up. It is critical that we have a sound Front Squat before adding more and more load.

EFFICIENCY TIPS

As we move into the work sets the jumps in load will be smaller than we used in the warm-up. The first work set is a weight that we could maybe lift for 5 reps, but not 6. Set 2 is a weight we could do for 4, but 5 would be incredibly hard. Set 3 is a weight that we only want to lift for 3 reps and it takes EVERYTHING we have! Sets 4 and 5 are where we can push for a PR or something that we have lifted before, but not in a very long time.

STRENGTH

3: Hang Squat Clean

3: Hang Squat Clean

3: Hang Squat Clean

3: Hang Squat Clean

3: Hang Squat Clean

-OR-

WOD

“Boat Shoes” (Time)

“BOAT SHOES”

1500/1200m Row

1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row

400m Run

Subs

RUN/RUN

1200m 3000/2400m Bike

800m -2000/1600m Bike

400m -1000/800m Bike