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July 20, 2017

Skill

Back Squat
10-10-10

Today we’re performing 3 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experience lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters if you think there is ANY chance you will not easily make all 10 reps. Please respect other lifters during their sets by waiting rather than walking in front or behind them.

WOD

for time

50-35-20
Wall Ball Shots 20/14 lb 10/9′
Medicine Ball Sit-up 20/14lb

Workout notes: Today’s workout is another couplet with drop sets like we had yesterday. We start with the largest number of reps and progress through three rounds of decreasing reps. Drop sets allow you to maintain intensity through each movement as you become fatigued by making each round a little easier. For the medicine ball sit-up you will hang on to the ball through the sit-up. Tapping the ball on the ground over your head when you are laying down and then sitting up with with to complete the rep.  To scale this workout consider leaving the medicine ball out of the sit-ups or skipping the round of 20 reps of both movements.

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