WOD Blog
 | Mon, Jul 19 2021 |  |
| Mon Jun 19 2021 Grit Squats Deload | Remain Calm | Session 7 |
Mon Jun 19 2021 Grit Squats Deload
(Weight)
5 Supersets:
3 Pausing Back Squats (pause 2 sec in bottom)
3 Front Squats
- All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1 - 60%
Set 2 - 65%
Sets 3+4+5 - 70%
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Remain Calm
(Reps)
'Remain Calm'
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches RX 115/85
55+ (75 / 55 lb)
Score: Total reps power snatches
Strategy
THE BIG TAKEAWAYS
1. Push the air squats. If we aren't careful, these can get slow and lazy and add a second to each rep. With the volume of squats here, we need to stay disciplined.
2. Recover during the first 100m of the run, then push the second half when our legs have woken up from the squats.
3. We can cycle the snatches or hit quick singles. Our pace here will really depend on how much time you have when you get there. If you have 2 minutes or more, hit steady singles until the final minute where you can aim to increase your speed. If you have 1 minute, cycle the bar or hit quick singles in order to get as many snatches as possible before time runs out.
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