High Volume, Low Weight Squat Variety

I’m feeling good after so many heavy squat cleans yesterday. Good thing too because we have a lot of squat volume today. I went in a little early to loosen up and work on some MU. Then I did the 9am.

Warm-up

• 500m Row
• 3 Rounds (25# KB)
  • 10/10 Satellite (Around the waste, let hips sway)
  • 10/10 Halo (Hold KB upside down by handle, go around head, rotate right side up behind head)
  • 10/10 Figure 8 (Through legs, pass to other hand, wrap around and up to chest, slap with other hand, and then through legs the other way)

Had never done those KB moves. Nice change of pace to the warm-up.

Strength

10:00 EMOM

• 2 Thrusters

I went 95#, 115#, 125#, 135#, 140#, 145#, 150#, 155#, 165#, and 180#. Tried to also focus on hip extension in the clean to start each round.

WOD

• 20 Back Squats
• 10 T2B
• 20 Front Squats
• 10 T2B
• 20 Thrusters
• 20 T2B
• 20 Front Squats
• 20 Back Squats

I used 95#, which was Rx. If I would have been thinking I would have asked if I could substitute OHS for the front squats since I did so many yesterday with the squat cleans. We think the 20 T2B was a typo in the WOD typed up on the web site, but rolled with it. I finished in 9:31.