5.13 – Doorbell

5.13 – Doorbell
5.13 – Doorbell

Muscle Group:

Categories:

Equipment:

Strength:
Back Squat
5×10 @65%
*this is the last week of our strength cycle, we are moving into our sets of 10. This week ups the volume, we will need to make sure that we are recovering well, outside the gym. We will be doing 1 set of 10 every 2:30, throughout the week. Members should be around 65% of their 1 rep max. For members who do not know their 1RM, they can build to a “challenging” set of 10 for the day.

WOD:
AMRAP 15:
15 Cal Row
15 HSPUs
15 DB Deadlifts (50/35)
15 DB Front Squats (50/35)

In “Doorbell”, we have the chance to work on our HSPUs inside of the workout.

If we are not yet able to complete the total reps in 2 sets or less (if we absolutely went for it), we want to modify the volume to a place where that’s possible. Modifying to 12, 9, or even 6 reps is a great place to be work this movement, in combination with the others. Let’s not get “stuck” there however, only completing 1-2 rounds in the workout.

Stimulus wise on the weight, we are looking for dumbbells that we are confident we could complete 21+ squats with unbroken. We can rack the bells on our shoulders however we please. Just like the Open standard, it can rest in the racked position on top of the shoulders, which is the most stable position allowing our shoulders to relax (in anticipation of the next round of HSPU).

On the rower, we are going to want to use this as a pacer, the amount of time that we could make up on the rower will be lost quickly if it forces us to break up the other movements multiple times.



Modifications:
AMRAP 15:
15 Cal Row
15 HSPUs off box
15 DB Deadlifts (35/25)
15 DB Front Squats (35/25)

AMRAP 15:
15 Cal Row
15 DB Press (20/15)
15 DB Deadlifts (20/15)
15 DB Front Squats (20/15)

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