Photo credit: YouTube
WOD
“Michaelangelo”
For load:
Back Squat
3-3-3-3-3
STIMULUS
Duration: Short (~:15 /set)
Volume: Low, 15 reps
Load: Heavy
White Board Chat:
Our heavy day today will be a classic 3×5 back squat day! This does not have to be a new PR, but we should look to increase the load until we get to something very challenging, but achievable with minimal deviation from sound mechanics. If we reach that a few sets in, we can hold that across. Remember, failed sets count! Each set should take us around 15 seconds to accomplish. Following our first and second sets, we should be looking to resting around 2 minutes. After that, we should be resting somewhere between 4-5 minutes per set in order to properly recover.
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
Jumping air squats
5-5-5-5-5-5-5
- once we get into the bottom of the squat, hold for 5 seconds before jumping in the air, come back down, and go right back into the bottom and hold again
VOLUME
If we are new to the movement and working on building our capacity, perform:
5-5-5-5-5
DUMBBELL/KETTLEBELL
Front squat
5-5-5-5-5-5-5
- Hold the bottom for 5 seconds on each rep