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Fri, Aug 30 2019

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12 Days of Christmas WOD on Dec 22, 2025 (83 days ago)

Friday August 30 2019 Squeaky Clean


(Time)
Friday August 30 2019

Box Squat (On the 0:00)
On the Minute x 7:
2 Box Squats

STIMULUS
• For these box back squats, set the box just below parallel
• Start around 55% of your 1RM Back Squat and Build over the 7 rounds
• The focus here is on control and speed coming off the box over the weight used
• This is part 1 of a 2-part 'running clock' piece
• The box squats will go from 0:00 - 7:00
• You'll rest from 7:00 - 10:00 before beginning the clean complex, which lasts from 10:00 - 20:00

MOVEMENT FOCUS
Box Squats

https://www.youtube.com/watch?v=FtfoIL-Cjyo&feature=youtu.be

• The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
• We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up
• For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
• On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
• We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
• The goal is to be explosive as possible on the way up to our standing position

Clean Complex (On the 10:00)
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
60% 65% 70% Sets 4-7: Build to a Heavy Complex 1 RM Squat Clean

WOD: 'Squeaky Clean'
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
115/85



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