WOD Blog
 | Wed, May 5 2021 |  |
| Wed May 5 2021 Silverback Primer | Wed May 5 2021 Front Squats | Shuffle the Deck |
Wed May 5 2021 Front Squats
(Weight)
Positions - Front Squat
5 Sets:
1 Pausing 'One and One Quarter' Front Squat
1 Front Squat
Pausing 'One and One Quarter' Front Squat:
- 1s Pause at Bottom of Squat
- 1s Pause just below Parallel
- Return back to bottom and explode to standing position.
Stimulus
- Flow: Squat down, pause, bring the hips up slightly to just below paralell, pause, squat back down, stand. Then, complete 1 regular front squat.
- Focus on driving the knees out, keeping the chest tall, and keeping the elbows high.
All percentages based on 1RM Front Squat:
Set 1 - 55%
Set 2 - 60%
Set 3 - 65%
Set 4 - 70%
Set 5 - 75%
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Shuffle the Deck
(Time)
'Shuffle the Deck'
On the 3:00 x 6 Rounds:
10/7 Calorie Assault Bike or row
10 Chest To Bar Pull-Ups
10 Thrusters 95 / 65 lb. 55+ 65/45
Score slowest round
Strategy
THE BIG TAKEAWAYS
1. We are looking for hard efforts on these intervals but not full sprints. We want no more than 2:00 of work and no less than 1:00 of rest per round.
2. On the bike and row, let's pedal at a pace just outside our comfort zone. This should be about a :40s effort.
3. Let's aim for no more than 2 sets on the chest to bar. Ideally, these are unbroken. However, knowing we want to go unbroken on the thrusters, 1 break here may be needed.
4. We are shooting for unbroken sets on the thrusters. These do not need to be fast reps. Breathe through these and pace them as if you are doing 20 reps instead of 10 per round. This should help you slow your cadence.
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