“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius
Back Squat 3-3-3-3
BACK SQUAT
Athletes will group up on racks and have a short 12 minutes to build to a heavy set of 3
Coaches may quickly going over how to fail a back squat before heavy back squat pieces like these
We always suggest not using a spotter behind the athlete for the back squat
Instead, athletes can dump the weight behind them and jump slightly forward to bail out or use the adjustable squat spotter racks.
This might be something that is good to practice during the first 1 or 2 lightest weights, when it’s easier to clean the weight back up into the rack
It’s important that the torso stays in a position during the squat where the weight isn’t at risk of rolling over the head
For time:
50/35 Row / Bike Calories
30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
50 Single Dumbbell Goblet Squats, 50/35 lbs
30 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
50/35 Row / Bike Calories
GENERAL
Starting the week off with some heavy squats followed by a metcon that is designed to take around 12-18 minutes to complete
DUMBBELL MOVEMENTS
We’re ideally using the same dumbbell weight for both movements, choosing the load based on the hang clean and jerks
This should be a weight you allows you to complete the 30 hang clean and jerks in no more than 3 sets
For the hang clean and jerks, we’ll alternate arms every 5 reps and recommend swinging the bell between the legs
The single dumbbell squats are completed goblet style, holding the top bell near the center of the body with both hands
BIKE/ROW
*This WOD is designed using the bikes.
If short on bikes/rowers, stagger heats by 4-5 minutes
If unable to Bike/Row, complete one of the following:
Equal Calorie Bike Erg or Echo Bike
60/45 Calorie Row
800 Meter Run
STRATEGY
BIKE/ROW
When we’re fresh at the start of the workout, it’s easy to come out of the gates with a strong effort
To help balance out pacing between the first and last bike/row, let’s aim to keep our times within 15 seconds of each other
If we think of bike/row speed under those terms, it helps us put a speed limit on the opening bike/row so we can maintain later on
DUMBBELL HANG CLEAN AND JERKS
Let’s aim for a similar approach to both sets of hang clean and jerks
After a short break between sets with the dumbbell squats, we’re right back on the hang clean and jerks
A good rule to follow here is that your break-up strategy should be similar the second time through, also keeping these sets within 15 seconds of each other
Switching arms every 5 reps is good motivation to keep holding on
Consider the following options:
1 Set: 30
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10
DUMBBELL SQUATS
The dumbbell squats are a station that you can play by ear, aiming to complete the 30 reps in 1-3 sets
Make it a mini-goal to get to at least 10 reps before putting the bell down
If you’re feeling good, hold on and re-evaulate after 5 more reps
Keep in mind that our break-up strategy here should support the plan of keeping the hang clean and jerks and bikes/rowers within 15 seconds of each other
Consider the following options:
1 Set: 30
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
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