WOD: Monday 240506

Jumping into the new cycle like

• Coaching Notes

We are starting off the new cycle with our Back Squat and Box Jump superset. The goal here is to target a contrast style training method with an absolute strength movement followed by a plyometric movement to target more muscle fibers and recruit more motor neuron units. There has been plenty of research here that doing this from time to time can really help facilitate breaking through plateaus, not to mention increase athleticism which is something we all can do with a little more of. The goal here today is to work up to a relatively heavy 5 for the day coupled with a high box jump that is safe, but allows athletes to challenge their jumping ability.

We will then move into a fun little 5 round triplet of Weighted pull-ups, Calorie Echo Bike, and Wall Balls. The goal here is to stay unbroken, move quickly between stations and keep the workout to an RPE of a round 7. This is more about building muscular stamina than just hitting a high power output workout, so tackle it as such.

Strength Zeus Cycle Squat Session 1/6

Every 3 mins for 15 mins do:

5 Back Squats, pick load

3 Seated Box Jumps, pick height

Back Squats- 70%+ 1RM Seated Box Jumps- to high box

metcon: "Strictly Confidential"

5 rounds for time of:

5 Weighted Strict Pull-ups, 20/14 lbs

12/9 Bike Calories

12 Wall Balls, 20/14 lbs

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Accessories:

3 rounds for quality of:

10 L/10 R Toes Elevated Dumbbell Romanian Deadlifts, pick load

20 Renegade Rows, pick load

Double Kettlebell Front Rack Wall Sit, pick load, 30 secs