Wednesday May 22 2019 Dirt Nap
Time
Wednesday May 22 2019
Front Pause Squat
5 Sets of 2 Pausing Front Squats
3s pause in the bottom of each rep. Bar on shoulders not “in the hands”. Midline “on” including spine. Heels solid on ground/ feet and knees not caving in.
Set #1 - 65% of 1RM Front Squat
Set #2 - 70%
Sets #3+4+5 - Build to a heavy double.
All reps are taken from the rack.
Hang Squat Clean
On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%
Then 2 single hang squat cleans, building in load.
WOD
'Dirt Nap'
3 Rounds:
15 Hang Squat Cleans RX 115/85 (55+ 95/65)
15 Lateral Barbell Burpees
Optional Body Armor
3 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions GHD or 21 Good Mornings
Rest 2:00 between sets.
