pic courtesy of PorjectManager.com
RE-TEST WEEK!!!
S/S/S:
2-Sec Pause Back Squat
5X5
Increase weight ea set
Compare to 28Oct
Video courtesy of Catalyst Athletics. Re-test week is here! Time to see if the weeks of work has paid off! Today, we re-visit the 2-sec pause Back Squat 5X5! Remember to keep tension in your legs and core during the pause. Goal is to go heavier each set than you did on 28Oct.
WOD:
Every 4 Min for 4 Rounds:
30 Air Squats
20 Deadlifts (225/155)
10 Burpee Over Bar
So, during a round, if you finish the 30 Air Squats, 20 Deadlifts and 10 Burpee over Bars (not bar-facing burpees) in less than 4 minutes, rest until the next round starts up. If you are unable to finish all the work within the 4-minute period, at the end of the round, stop and start up the next round, but decrease your rep scheme by 5 reps per movement.
Scaling Options:
Air Squats -> to depth
Bar weight -> 185/130 -> 155/110 -> As needed
Burpee Over bar -> can step over bar instead of hop
