SWOD

Back Squats
Week #2 in our progression. Last week, we climbed towards a heavy single. Our average percentage point of the five heavy singles was 104%. Today, we’re after volume, versus absolute. Aiming for five singles at 104%.

Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Set #9 (On the 12:00) – 1 Rep @ 104%
Set #10 (On the 13:00) – 1 Rep @ 104%
Set #11 (On the 14:00) – 1 Rep @ 104%

*Percentages Based On 5RM Back Squat
*Sets 1-4 Completed “On the 2:00”.
*Sets 5-11 Completed “On the 1:00”.
*There are two additional singles compared to last week, building us towards our working weight.

WOD
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
… Building by 1 HSQ each round

Bootcamp
5 min per round, 10 reps of each movement
Round 1:
“Surfees (start in plank and then pop up into a low squat “”surf”” stance & jump back into plank)”
Bicep curls
Dumbbell squats
1 min rest
Round 2:
Box jumps (24/20)
Plate drivers (hold plate out straight and drive it Lf and rt)
Frog crunches
1 min rest
Round 3:
Squat jumps
DB bent over rows
Lunges (10 per leg)
1 min rest
Round 4:
Bench crossovers
Triceps dips
DB bench press