WOD Blog
 | Wed, May 26 2021 |  |
| Wed May 26 2021 Silverback Primer | Wed May 26 2021 Position Static Holds | Hang In There |
Wed May 26 2021 Position Static Holds
(Weight)
Positions: Static Holds
Accumulate The Following Totals In The Bottom Of The Squat:
Back Squat - 2 Sets of :30s
Front Squat - 2 Sets of :20s
Overhead Squat - 2 Sets of :10s
Stimulus
- The major goal of this piece is not the challenge of load, but more the challenge of finding great positioning in your squat holds.
- We are meant to be active in the bottom position of these holds (hips and glutes firing, midline rigid, upper back and shoulders feeling solid)
All sets completed with 70% of your 1RM Overhead Squat:
|
Hang In There
(Time, Rx+)
'Hang In There'
On the 4:00 x 5 Rounds:
50 Double-Unders
300m/250m Row 17/14 bike
10 Hang Squat Cleans RX+ 135/95 RX 115/85 55+ 75 / 55 lb
Score: slowest time
Strategy
THE BIG TAKEAWAYS
1. Relax the shoulders and grip as much as possible on the double unders.
2. Hard effort on the row /bike but not so hard that it interferes with our ability to hold on for unbroken sets on the hang squat cleans.
|
