WOD BACK SQUAT Posted on December 30, 2020 by Excelsior BACK SQUAT Weightlifting Back Squat (4×5) Back Squat: deload wek Warm up sets have been included. 5 reps @ 40{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 5 @ 50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 4x 5 @ 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} Rest less between earlier sets and longer between your working sets If you have missed weeks 1-4 build to 4 sets of 5 reps Accessory work: Front Foot elevated reverse lunge 8 + 8 Single leg elevated glute bridge using plate 8 + 8 Metcon (Time) In 12 Mins 2km/1800m Row 30 Double Unders 15 Hang Power Cleans 42.5/30kg Excelsior CONDITIONING 5K RUN FOR TIME
Warm up sets have been included.
5 reps @ 40{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 5 @ 50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 4x 5 @ 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}
Rest less between earlier sets and longer between your working sets
If you have missed weeks 1-4 build to 4 sets of 5 reps
Accessory work:
Front Foot elevated reverse lunge 8 + 8
Single leg elevated glute bridge using plate 8 + 8