WOD: 8/1/17

Strength:
Back Squat
6×5 @ 75-80%

Intended stimulus: Start your initial set at a load that feels heavy for 5 reps.  You may build weight as you progress through your sets, but we are looking for volume (i.e., 30 heavy reps) more than peaking (i.e., building for a final, heaviest set).

Note: We are going to adopt a slightly new policy on the days that we are squatting heavy:  We will have short, focused warmups that will allow you to start lifting as soon as is reasonably possible.  A proper approach to heavy squats requires more time and focus than most other movements.  Offering extra time will allow you to properly perform your own warmup with the barbell and non-working loads.  We recommend 5-8 sets of warmup squats with the bar before starting work sets.  Extra time will also allow you to rest more between sets.  Resting at least 2 minutes between sets allows your musculature to properly recover from your previous set.

In order for this new policy to be most effective, we recommend getting your warmup started before your class officially starts, using what you have learned in our classes as a guide.  Running, biking, rowing, hip extensions, and our squat mobility techniques are a great way to get started.

We have always understood that safe, powerful squats are the foundation of a proper fitness regimen, and we believe that all of our squats can be tailored to fit your needs and stimulate your progress.  We’ve found that improvement in squatting has a direct correlation to improvement in most other fitness endeavors.  Simply, squat days are the best days.  Have fun, respect the bar, and work hard.

Conditioning:
30/25 Cal Row, Then
3 Rounds of
15 Toes to Bar
100’ Walking Lunge
then 30/25 Cal Row

Intended stimulus: Without draining yourself on the initial row, find a scaling/rep format that allows you to continue moving without extended rest periods.  If scaling, prioritize range of motion (for this reason, we generally prefer V-ups over knee raises).   You likely will not experience much interference between the couplet and the buy-out, so maintain fast pace during the couplet.  The finishing row is a great opportunity to push your glycolitic pathway, which means the last 30-40 seconds should be an all-out effort.