NEW STRENGTH CYCLE!
We are mixing things up a bit this time and going with a high rep back squat cycle. This will allow us to build our muscular endurance, hone our positions and increase core strength. While we do love one-rep max cycles, we find that even though people can go heavy, it can be a pretty ugly single rep. It is VERY hard, however, to do TEN really ugly reps! The thinking behind this is actually quite simple; when you do a ten rep, you get really good at squatting. It allows us to build the capacity for many other movements we do here, but most of all we are striving for a “technically beautiful” back squat!
STRENGTH WODTake 15 minutes to find a heavy set of 10 Back Squats
COVE WOD50 Double Unders30 KB Swings20 Box Jumps3 Rounds Time Cap = 15 minutes Fitness: 35/26RX: 53/35RX+: 70/53
Coach’s Tip: There is a lot of hinging on the KB so you will should feel it in your hams and glutes… which means you will feel very wonky those first few reps on the box. Take a minute, shake it off and THEN get after it. We don’t want any shins left behind on the box! Make sure your calves and achilles are super warm tomorrow as the jumping, swinging AND box jumps will but great demand on them!