W.O.D. 9/5/23

warm-up

2 rounds:

- 30-60 sec Close Grip Bar Hang

-1 Arm Overhead Carry x 50 ft.

-5 Spiderman complex

-15 Rocking Hip Flexor Mob/side

strength

a1) Back Squat 3x5-8 - increase load/reps from last week using double progression method

a2) Pause Calf/Tib Raises 3x10-20

Double progression is a method of regulating how to increase the volume and intensity of your training.

It works like this: you work in a certain rep range (5-to-8, for example), and once you hit the top of that rep range for a certain number of sets (on your first set), you increase the weight (normally by 5 or 10 pounds) the following week.

Then, if you can at least hit the bottom of your rep range with the new, heavier weight, you work with it until you reach the progression rep and set targets again, increase the weight again, and so forth.

In other words, you strive to first increase reps (volume) and then “cash in” that progress to increase weight (intensity). Hence, “double progression.”

Conditioning

15 min EMOM:

min 1) 8-12 DB Strict Press + Max Push ups on DB's (-1)

min 2) 10 Band Lat Prayers + Max Band Pull ups (-1)

min 3-4) 30 Body Weight Box Step Ups

min 5) Rest

cashout

Tabata:

odd) Lying Leg Raise + Pike Up

even) Crunches