Back Squat to 102% – CompetitorWOD

Jan 4th, 2017

Category: Competitor

Back Squat to 102% – CompetitorWOD

Marc P

Marc P

Warm-up
1 min on, :15 rest/rotate
-Assault Bike
-Strict pull ups (varying grips)
-Squat Therapy
-Handstand hold/shoulder taps
-Box jumps w/ step down

Use box to mobilize hips, calves, hamstrings, then start warming up back squat

Strength
1. Back Squat
2 x2 @ 80%
1×2 @ 85%
1×2 @ 90%
[email protected] 95%
[email protected] 98%
[email protected] 100%
[email protected] 102%

Rest 60-90s in early efforts, 90-180s in later efforts

2. Push-press
3-3-3-3 straight sets @85%

WOD
30-20-10
Chest to Bar Pull-ups
Front squats (135,95)
Handstand Push-ups
Box Jumps (24/20)

DISCUSSION 1 Comments

  1. Daniela Bitto 01/05/2017 at 1:46 am

    Back squat 275 PR
    PP 3 sets @ 125
    WOD 12:41 RX