FRIDAY
This is the first week of our back squat build. Let’s set the tone with a really deliberate 4 second negative. This is a lot of time under tension. Let’s honor that.
Also, the banded good mornings in Part A should be done in the following manner: One side is tied around the rig. Put the other side around your waist and walk out until you feel tension pulling you back. Now do ten good mornings making sure the first movement sends your hips back. Squeeze those glutes as you extend back up.
Part A
3 Rounds
12/9 Cal Assault Bike
10 Banded Good mornings
12 Wall Balls
Part B
Back Squat
4011
4 Sets of 6
Part C
4 Rounds For Time
500 Meter Row
10 Box Jumps 30″/24″
15 Push Press 95/65
Performance: 24″/20″
Fitness: 75/55, 20″/12″
*The box jumps in today’s wod should be an effort. Concentrate on every rep.